Foundation Friday || The Busy Person's Guide to Meditation
Our Foundation Friday series delves into the basics of yoga—looking at its postures (asana), breath (pranayama), philosophy, and all the other essentials—giving you the foundations upon which to build a solid practice. Today’s post is adapted from The Busy Person's Guide to Meditation, written by Anna Patrick at MindBodyGreen.
Foundation Friday || The Busy Person's Guide to Meditation
How often do you hear yourself saying "I'm too busy for ____"? This is an anthem of Western culture; priorities shift/fade when we're in this constant momentum. The Zen saying suggests: "You should sit in meditation for 20 minutes a day, unless you’re too busy. Then you should sit for an hour. All Zen teachings are ideal, in theory, but for many of us these "shoulds" seem unattainable.
Here's 6 suggestions to help you start making the shift into daily quietness.
The Busy Person's Guide to Meditation by Anna Patrick
Setting SMART Goals
A goal is a dream with a deadline. Napoleon Hill
I will always remember the first three goals I wrote down in my life: become a certified yoga instructor by the time I was 25, purchase a Vespa scooter, and see the Scissor Sisters live in New York. I achieved the first two and STILL hold full intention to make good on the third! That feeling of integrity that comes with doing something you say you will when you say you will is rewarding and unforgettable. This was my first experience setting SMART goals, and I have since reframed the way I ask things of myself.
The formula is as follows:
Illuminating the acronym:
Specific || What exactly do you want to accomplish? Measurable || Can you assess your progress? How will you know when you have achieved it? Attainable || Is this goal something you have control over? Relevant || Is this goal applicable towards your life's purpose? Timely || What is your deadline?
On top of these 5 parameters, I learned that the way you use language has a lot to do with your outcome. Pre-framing your goals in a current tense allows you to feel salient about your dream. When you speak and act like it's already happening, it is. So rather than saying "I will start running", it sounds more like "I run 5 km every Monday/Wednesday/Friday". Replacing words like "will" with the actual action of the goal is liberating.
Arriving at one goal is the starting point to another. John Dewey
Goals are allowed to change. If something is really meant to happen, it will. I would never beat myself up over not seeing the Scissor Sisters (yet) in New York because it just hasn't been realistic at any point in my life thus far. Perhaps this goal didn't sync with the "attainable" or "relevant" factors of SMART goal-setting, but a girl should always still dream. At least I was serious about the scooter!
If a goal IS attainable and you are simply ignoring it, that's another story. Which brings me to my next point... share your goals with your team. Family, friends, colleagues, mentors - they all want to see you succeed. The more you are transparent with your endeavours, the more people can hold you accountable and cheer you on. Everybody wins.
Check out this list of 60 things that keep you from achieving your goals on mindbodygreen.com
Share your goals, dreams, and plans with us! Get the conversation started and keep it going. Connect with us at the studios, on Facebook, or drop us a line @ info@yogalifestudios.ca
Foundation Friday || KULA
Our Foundation Friday series delves into the basics of yoga—looking at its postures (asana), breath (pranayama), philosophy, and all the other essentials—giving you the foundations upon which to build a solid practice.
The 2014 Gaiatri Kula at their retreat in Golden, BC.
Foundation Friday || KULA
“We are not going to change the whole world, but we can change ourselves and feel free as birds. We can be serene even in the midst of calamities and, by our serenity, make others more tranquil. Serenity is contagious. If we smile at someone, he or she will smile back. And a smile costs nothing. We should plague everyone with joy. If we are to die in a minute, why not die happily, laughing? (136-137)”
Swami Satchidananda, The Yoga Sutras
We are well into 2015 and the studios are bursting with yogis! We are so thrilled to see all your faces, new and familiar, and build new connections within our community. This week we are focusing on just that: community bonds. "Kula" is a sanskrit word meaning community, which stems from the term "Kula Siddhi" - the idea that the entire universe is connected in every aspect of the diversity of creation. These connections allow the universe to keep growing and expanding.
Yoga is a personal experience, yet practicing alongside your community of fellow yogis allows for an energy exchange, a symbiotic uplifting that unites the entire room. Everyone in the room is within their own intention, which radiates out to fill the space and heighten the power. This community that we build every time we step to our mats is a kula.
So get excited about your kula, and know that we're all in this self-study journey alongside one another. Smile at each other, ask questions and listen. The more we build smaller kulas within the walls of our spaces, the more we radiate that love back into the world! Namaste. See you on our mats, in the hallways, and in our communities.
Foundation Friday || Sādhanā
Our Foundation Friday series delves into the basics of yoga—looking at its postures (asana), breath (pranayama), philosophy, and all the other essentials—giving you the foundations upon which to build a solid practice.
Foundation Friday || Sādhanā
Welcome to 2015! In this time of transition, renewal and reflection, what is your intention for this year? Maybe you're inviting a theme to your life, or perhaps you've assembled a specific list of ways to live and the things to do to get you there. This concept of shaping and committing to a goal is called sādhanā, quite literally defined as "a means of accomplishing something". In yogic philosophy this is generally a spiritual exertion or focus to achieve your said goal, but the theme can arch into many other accomplishments you want to create in your life. Traditionally, the chosen sādhanā is guided by a guru until the practitioner steps into the rhythm autonomously. Who may you need to seek out to ensure your path is set up, or are your goals already so apparent that you can step forward with confidence?
Iyengar describes sādhanā in relation to other facets of self-study in his translation of Pantajali's Yoga Sutras:
Sādhanā is a discipline undertaken in the pursuit of a goal. Abhyāsa is repeated practice performed with observation and reflection. Kriyā, or action, also implies perfect execution with study and investigation. Therefore, sādhanā, abhyāsa, and kriyā all mean one and the same thing. A sādhaka, or practitioner, is one who skillfully applies...mind and intelligence in practice towards a spiritual goal.
Yogi Bhajan proposes the following questions for contemplation when working towards a goal:
1. How much am I a part of the I which made me what I am? 2. During my working day, during my existence, during my awareness, how much of the time have I been aware that I am part of the greatness that I am? 3. What can I do to extend myself to the greater I AM of which I am a part?”
"In finding the answers to these questions, you will find your way from the realm of finite ego to the realm of higher consciousness, and you will have the experience of total relaxation into mental happiness and contentment."
- Yogi Bhajan
Slow Flow Chakra Glow
This weekend, Yogalife Studios Edmonton North is hosting "Slow Flow Chakra Glow" with Cole Williston and Kris Elaschuk. Chakras are located along the spine. Each of these energy centers can be felt in the body, exercised through yoga, and balanced to create an overall state of well being. With Cole's background in Chakra Yoga he will lead us through a warm flow designed to bring awareness to the elements that represent each chakra. As we practice Kris will be serenading our souls with a variety of sounds intelligently created to stimulate the chakras. The afternoon will close with a 30 min meditation complimented by the crystal bowls. Let's continue to glow this winter solstice even when the sun won't.
Slow Flow Chakra Glow with Cole Williston & Kris Elaschuk
Yogalife Studios Edmonton North
December 21, 2014, 3:30-6pm
We've talked chakras before; those whirling discs of energy throughout our system that govern a whole host of connections to our health, harmony, history and human form. Sarah Walsh at MindBodyGreen explains "the chakra system is a complex energetic system, and chakra balancing is one path that can lead you to spiritual growth... when you discover and become aware of your unique chakra system, you can balance these energetic systems not only to reach higher consciousness, but also to achieve more peace and balance in your everyday life."
You can/will take a lifetime or two studying the things that make your wheels turn, but Walsh suggests this simple written exercise to get in check with the imbalances that may be affecting your life.
1. Muladhara Chakra The first chakra is where the Kundalini energy lies dormant. Muladhara is the most physical chakra and the energy therefore is grounded and rooted. When this chakra is out of balance, greediness and the desire to hoard appear. When this chakra is in balance, feelings of security, calmness and connectedness to the earth are present.
What is your relationship like with your family? What is your relationship like with money?
2. Svadhisthana Chakra The second chakra is the center of creativity and sexuality. When this chakra is out of balance, jealousy, anger, promiscuity and codependency can be found. When this chakra is in balance, creativity and love blossom.
What are ways in which you express your creativity? Do you feel creatively blocked or open, and why?
3. Manipura Chakra The third chakra is the seat of power. It's the center of our identity and selfhood. When this chakra is out of balance, the emotional dysfunctions are fear, guilt and intimidation. When the chakra is in balance, there's a strong sense of trust, self-esteem, responsibility and power or strength.
Would you consider yourself an introvert or extrovert? Reflect on times in your life where you may need to stoke your fire (power) and times when you may needed to contain the flames (power).
4. Anahata Chakra The fourth chakra is the home of love and compassion. This is the central chakra, where the lower and upper chakras meet. When Anahata is out of balance, feelings of resentment and loneliness exist. When it's in balance, you're at peace with yourself, others and the environment.
What injustices in society break your heart? Write a forgiveness letter to someone (you do not have to send it unless you want to).
5. Vishudha Chakra The fifth chakra is the doorway to liberation. It's the center of self-expression. There are 16 petals to represent each of the 16 Sanskrit vowels. When the chakra is out of balance, criticism, bitterness and addiction may be present. When it's in balance, purity of speech, expression and choice are present.
List 10 adjectives that best describe you. Do you tend to be the talker in the conversation or the listener? Does this change with different people in your life? If so, why may that be?
6. Ajna Chakra The third eye sees the future while the physical eyes see the past and present. This is our center of intuition and wisdom. When the chakra is closed, learning disabilities and untruthfulness may result. Often referred to as “a gut feeling,” when the third eye is open we intuitively find the answers to our own questions. When the relationship of the self and the spirit are heightened, there's great access to inner resources and insight.
If you had one question to ask a psychic, what would you ask? Name a time when you listened to your intuition and it worked, and name a time you didn't follow your intuition and the results were unfavorable.
7. Sahasrara The last chakra is the highest both physically and spiritually. The individual merges with the whole here creating oneness with the universal life force. When the chakra is blocked, genetic disorders and selfishness may occur. When the chakra is spinning open, one feels spiritually alive and connected.
How does the word God resonate with you? Identify the times when you feel the most connected to your spirituality.
For more in-depth reading and writing, check this book out.
See you this weekend!
28 Ways To Take Care Of Yourself
Adapted from Rachel Gibbs at MindBodyGreen
28 Ways To Take Care Of Yourself
When I was completing my practicum for the Holistic Health Practitioner Program at MacEwan, I had to collect a certain amount of hours in a variety of areas to round out my portfolio. One of these areas was self-care, and I thought "amazing, I get credit for taking care of myself, plus I'm accountably taking care of myself!" This was one of my first introductions to self-care; I had a regular yoga practice and liked to whip up weird face masks and stuff, but actually documenting how I took care of myself was new. It makes sense: you must take care of yourself, especially if you plan on caring for others. As yogis and lovely humans, this is something that we're constantly reminding each other of, thankfully!
In the spirit of taking care of ourselves first, here are 28 ideas to spark some self-care in your life this month:
1. Take a bath.
2. Get a massage.
3. Go to the park.
4. Go on a walk.
5. Take time to be sexual – with yourself or your partner.
6. Try something new where you’re not in control or the expert.
7. Play with a child.
8. Visit a family member and get coffee.
9. Organize your DVDs and books and sell the ones you don’t want anymore.
10. Go to a yoga class.
11. Do your favourite DIY activity.
12. Write in a journal.
13. Sing karaoke.
14. Turn off your computer, tablet, and cell phone for two hours.
15. Watch your favorite movie from childhood.
16. Organize your iTunes music.
17. Get a manicure/pedicure.
18. Get lost in a magazine.
19. Dance around in your apartment.
20. Try a guided meditation.
21. Visit that new restaurant you’ve been wanting to go to.
22. Read for pleasure.
23. Bake.
24. Eat chocolate.
25. Go walk around your favourite store without buying anything.
26. Pick up the phone and call an old friend.
27. Be a tourist in your own town.
28. Start a gratitude journal.
Question Yourself, Know Your Roots
“All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost.”
― J.R.R. Tolkien, The Fellowship of the Rings
Getting To Know You
Earlier this week we got the wheels rolling on journal writing and the pursuit of self-study. It can be daunting to sit down with a blank page and a full head and often times one single question can be contemplated for hours (weeks? years?!). This is the beauty of letting your mind go; a contemplation can turn into a novel that uncovers buried layers.
Recently we reviewed "Anatomy of the Sprit" by Caroline Myss, a book that takes you on a journey through your energetic Self; a healing quest full of knowledge and contemplations. As Myss goes through each chakra, Christian sacrament, and Kabbalah's Sefirots, she presents questions for you to personally explore each area within your own life. Writing and reflecting doesn't necessarily yield a direct answer every time you contemplate or muse; the insights spawned from acknowledging your questions are the medicine.
The following is Myss' introduction to the First Chakra: Tribal Power.
Knowing your tribe, community, family and environment is at the root of knowing yourself.
"The energy content of the first or Tribal chakra is tribal power. The word tribe is not only a synonym for family but an archetype, and as such it has connotations beyond its more conventional definition. Archetypally the word tribal connotes group identity, group force, group willpower, and group belief patterns. All of these meanings make up the energy content of our first chakra. The first chakra grounds us. It is our connection to traditional familial beliefs that support the formation of identity and a sense of belonging to a group of people in a geographic location."
Learn more about muladhara, the root chakra here.
Questions for Self-Examination
1. What belief patterns did you inherit from your family?
2. Which of those belief patterns that still have authority in your thinking can you acknowledge are no longer valid?
3. What superstitions do you have? Which have more authority over you than your own reasoning ability?
4. Do you have a personal code of honour? What is it?
5. Have you ever compromised your sense of honour? If so, have you taken steps to heal it?
6. Do you have any unfinished business with your family members? If so, list the reasons that prevent you from healing your family relationships.
7. List all the blessings that you feel came from your family.
8. If you are now raising a family of your own, list the qualities that you would like your children to learn from you.
9. What tribal traditions and rituals do you continue for yourself and your family?
10. Describe the tribal characteristics within yourself that you would like to strengthen and develop.
After all that writing and contemplation enjoy this grounding, root-based practice from Michele Theoret at Empowered Yoga.
5 Reasons To Start Journaling
There are so many reasons to keep a journal. This a place for you to let out the build-up, pour your heart into something only for you to see; to watch your creative ideas snowball and to synthesize your innermost dreams and desires. Journaling, as it's called, is your doorway to self-expression through writing out your dreams, goals, ideas, fears, hopes, loves and needs. The act of realizing your thoughts and ideas through physical documentation is one key way to self-study. Add even a few moments of writing every day to start learning more about yourSelf.
The following list was written by Ani Nercissian at MindBodyGreen
Here are 5 reasons why you should start journaling daily:
1. Journaling enhances self-expression and it releases the writer in you.
It gives you an opportunity to explore your creativity, ultimately leading to self-growth.
2. Keeping a journal can help you better understand and make sense of issues that trouble you.
Are you having trouble making sense of a problem? Journaling can help you decide what to do next and gives you perspective that you may have missed had you not written out your thoughts.
3. Journaling can help you track your progress toward a particular goal.
Do you have a specific goal in mind, or would you like to improve a particular quality of yourself? Start journaling, create a plan, and record your progress.
4. Writing out your thoughts can help improve your relationships.
By writing down your thoughts about people in your life, you can better understand them and their perspective. Perhaps you had reacted harshly with a loved one or you had taken a loved one for granted.
Writing down your thoughts and shifting to the perspective of your loved one allows you to feel a deeper connection that you may have otherwise missed. This allows you to be better in tune with your feelings about them and it increases your gratitude for your relationships.
5. Journaling can help you reduce stress.
It allows you to get in touch with your feelings and just…let go. Writing about your feelings can help to reduce the intensity of the built-up emotions within you.
Journaling daily allows you to be present in the moment. If you prefer to type your thoughts rather than write them in a journal, that works, too. Just write. When you begin journaling, simply jot down whatever first comes to mind and allow yourself the opportunity to explore this new avenue for self-expression. Make it a habit to journal daily, and you may find yourself better off than you were before.
Anatomy of the Spirit, reviewed
Anatomy of the Spirit by Caroline Myss www.myss.com
In 1996, Caroline released Anatomy of the Spirit, a New York Times bestseller that has been published in 28 languages and has sold over 1.5 million copies. Through the investigation of the underlying reasons why people sabotage their healing processes, Caroline identified a syndrome she calls "woundology," characterized by a person's reliance on the power of illness for manipulation of his or her world, as opposed to attaining an independent, empowered state of health.
The following article is a personal review of the book I completed for my final project with the Gaiatri Teacher Training program this summer. I still find myself revisiting the dog-earred pages of this amazing book and realizing how the teachings are sinking into my life. It is an important read for everyone, especially those looking to dive deeper in the journey of self-study. Enjoy!
- Caitlin
My life was changed from the second I started reading this book. Normally when I start something I have to go back and re-read, get confused or lost. Anatomy of the Spirit had me hooked from the beginning because I knew it was what I needed to be reading at this moment in my life. I would put it down for a few days and know exactly what was going on when I resumed because it was that important to me. It was constantly going through me. These teachings will be with me forever.
Myss takes the reader through her history, which is why I was so enthralled from the start. She shares her fears, limitations, and failures alongside her gift, realizations and wake-ups. She is humble and honest, a real person with real thoughts and emotions, though I couldn’t imagine keeping my shivers down if we were in the same room (just reading her words was an emotional rollercoaster! Not her fault…). Right away Myss’ “energy language” becomes apparent, and I have totally reframed how I think about energy after being introduced to it this way. The thoughts and language we use are so pertinent to our energy, a point that Myss drives home frequently.
Anatomy of the Spirit breaks down our energetic self into 7 sacred truths, using the symbolic power of the seven chakras, the Christian Sacraments and the Ten Sefirot. This combined wisdom lays out the map for understanding our souls. Myss explains that these truths “pulsate within us, directing us to live according to the right use of its power”. She explains that energy is in fact the power our bodies need to survive; “that which serves our spirit enhances our bodies. That which diminishes our spirits diminishes our bodies”. This is communicated throughout the teachings through the entire book.
Myss uses examples from her practice to drive home her teachings, and a lot of these stories must be familiar to the masses. I often found myself saying “I can relate” or “I’ve been there” or “I’m there”. The energetic community that Myss opens up through Anatomy of the Spirit is really important for people to understand the big picture. To know that if you do not fix this it will kill you is such a powerful lesson and I have taken this all to heart.
This book covers so much, from faith to self-esteem; all the issues that are hiding in our tissues get touched on in some way. I feel like this book should be read in high school, and then again in university, and then again each decade of your life just to check in and remind you of its power. Through practical medicine, ancient wisdom, and spiritual consciousness, Myss creates a teaching that is so important it cannot be ignored. Our spirit is our currency, it is our duty to get in check with ourselves and those around us so that we can live free and healthy lives. I am grateful for her knowledge and am now passing this book around my friends.
Read, learn, love, om.
<3
Foundation Friday: Swadhyaya
Our Foundation Friday series delves into the basics of yoga—looking at its postures (asana), breath (pranayama), philosophy, and all the other essentials—giving you the foundations upon which to build a solid practice. Today we are sharing a teaching from Pantanjali's classic yoga sutras, Swadhyaya or self-study.
Foundation Friday: Swadhyaya, Self-Study
Swadhyaya, the 4th Niyama Sva | Self Adhyaya | investigation or inquiry
“Study, when it is developed to the highest degree, brings one close to higher forces that promote understanding of the most complex.”
-The Yoga Sutras of Patanjali, 11.44
Swadhyaya is one of the five Niyamas (daily observances) presented in Patanjali’s Yoga Sutras. These practices are the foundation of a yogic life; the system of the Niyamas lend to simplifying clutter and observing/attaining stillness. Pantanjali teaches that these practices progress your spiritual life on the basis that everything you need is inward. What one looks for is already there. These 5 observances are a system meant to work in harmony rather than isolation.
Patanjali also notes that this Niyama involves the study of the ancient scriptures pertaining to Yoga (The Vedas, Upanishads, Bhagavad Gita, and The Yoga Sutras of Patanjali). These teachings are used to assist us in engaging in life spiritually through self-inquiry. As we meditate and contemplate our own life's lessons - our thoughts, emotions, reactions - we begin to learn about our true Self. Reflecting on our own flaws, patterns and stories rather than those of others gives us the opportunity to grow, allowing our mistakes to become lessons. In your life and within your yoga practice, look at yourself with the same discernment you use with others. As if you are watching your life on film, notice what happens with your sensations, emotions, feelings, thoughts and breath; feel empowered through your process of self-study.
The Five Niyamas
The first Niyama: Saucha
Saucha is cleanliness which involves keeping your body clean inside and out. This includes eating the right food, decluttering your environment, communicating with clean and clear words as well as purification of the mind.
The second Niyama: Santosha
Santosha or contentment is the practice of being content with having enough in life.
The third Niyama: Tapas
Tapas is the practice of austerity or self discipline. This is a practice for simplifying your life, removing all the unnecessary things that do not serve you. It is a way of reflecting the external into the internal to refine your needs. The interference of thoughts and emotions can prevent us from seeing our inner stillness.
The fourth Niyama: Swadhyaya
The observance of Self allows you freedom to step into your highest form through truth and discernment.
The fifth Niyama: Pranidhana
This practice allows us to surrender to the divine or higher reality. Yoga is a spiritual practice but not a religion - the science and vehicle that enables us to understand our own beliefs better.
Learn, Love, Grow
Recently we've been sharing words and ideas on self-love. This topic is as important as it is endless, a true lifelong journey of understanding one's existence. The deeper you study, the deeper you love. The marriage of self-love and self-study is key, synonymous even.
We will continue to share information on self-study as we ease into winter. Perhaps this coming season holds a sense of hunkering down, both internally and within your daily life. Acknowledge whatever part of this journey you are on. Inject it with LOVE. It is YOURS.
The following is an excerpt from MindBodyGreen, written by Megan Bruneau
Anatma: The self is always changing.
When I ask clients what they want to get out of therapy, they commonly answer, "I want to find myself." Our culture has led us to believe there's a concrete, constant "self" tucked away somewhere in us. Is it between our heart and liver? Or somewhere unknown in our brain? Who knows!
Buddhism, however, assumes there is no fixed, stable "self." In line with Anitya (impermanence), our cells, memories, thoughts, and personal narratives — all of the "matter" that ultimately comprises our identities — change over time.
Sure, we all have personalities (though they can change over time). We have names, and jobs, and other titles that we use to identify ourselves, to feel a sense of "self."
But the idea of a constant self is yet another story our culture has told us. It is a story we can change, and thereby accept the idea that we ourselves can change — at any time, in any place. As Thich Nhat Hanh says, "Thanks to impermanence, anything is possible."
How we can use it in our everyday life: Instead of focusing on "finding ourselves," we ought to focus on creating the self we wish to be at every moment. It's possible for us to be, and feel, different today than we were and felt yesterday. Being depressed today doesn't mean we'll be depressed forever. We can forgive others. We can forgive ourselves.
Once we let go of our attachment to the idea of the constant "self," we can rest more comfortably with the constant change present in all of life. In each new moment, we ourselves are new.
20 Characteristics Of Self-Love
Adapted from Howard Falco at MindBodyGreen
Falling in love with yourself is the TRUEST type of love. It is not selfish, egocentric or unjust - it is the most important relationship you can foster. This love transcends borders, liberates you and connects you to your surroundings. Today we're celebrating 20 aspects of self-love and the positivity it brings back into you.
1. Self-love is appreciative of your journey, struggles, and determination to move forward and overcome.
2. Self-love respects your physical body and its absolute perfection.
3. Self-love understands, forgives, and honors your past for the lessons it has provided you.
4. Self-love understands that you cannot change the past, and can only make new, more empowered choices right now.
5. Self-love is grateful for the gift of life with all its ups and downs.
6. Self-love accepts the current circumstances and is appreciative of the knowledge every situation offers on how to begin powerful change.
7. Self-love results in a divine respect for who you are, which leads to respectful choices
8. Self-love understands that your existence is the self-evident proof that you matter in every moment.
9. Self-love trusts the process of life.
10. Self-love accepts the truth that all life presents is for you in some divine way.
11. Self-love provides a love that allows you to trust that life will bring you what you desire when the conditions are right.
12. Self-love provides you the patience and faith to wait for the conditions to be right.
13. Self-love allows you to be limitless in your dreams, hopes, and desires, and limitless in the actions you take to achieve them.
14. Self-love gives you a healing and comforting presence around others.
15. Self-love gives you the peace that is stronger than anyone’s negative comments.
16. Self-love gives you a knowledge that surpasses all fear.
17. Self-love is kind, gentle, forgiving, hopeful, optimistic, and energizing to the soul.
18. Self-love is kind, gentle, forgiving, hopeful, optimistic, and energizing to others.
19. Self-love is the greatest gift you can give yourself and your world each and every day.
20. Self-love is the greatest love of all.
<3
The Wealth Inside
This month we're sharing insights and highlights of self-love - the most important thing you can learn in your practice. Understand your wealth and use it to love everything you can to the fullest extent. The following is a post from Yogalifer Caitlin, who shares some insight on how self-love and her yoga practice helped her with anxiety.
The Wealth Inside
8 or so years ago, after getting a new job at lululemon, I went to my first yoga class. I knew right away I had found something special. I don’t want to say I “suffer from anxiety” but I have anxiety and that is a fact. Since starting my practice, it no longer has ME. At that time in my life it was almost unmanageable.
I was experiencing a total loss of control, daily panic attacks, and a deterioration in my personal relationships.
I was able to remain somewhat peachy on the outside, but the internal core of my soul was crumbling. I learned quickly that the peachier you are externally, the more you compromise yourself internally. Looking back it seems so logical, but isn’t that always the case.
It was interesting, I took the job at lululemon on a complete whim. This was a serendipitous sign in my life that things really do unfold the way you need them to. I had never even been in the store before, nor had I practiced yoga. I am so thankful my boyfriend took extra long at Foosh that day, driving me to wander into this new stretchy-pant place.
Cut to a few months into practicing… the thing that kept me coming back was the knowledge that there was a quiet place within me that offered me a source of control and patience with myself I had never quite been able to harness. I guess you could simply say it offered me SOURCE. I absolutely felt the desire to transcend my human condition, which spawned later to my dharma of transcending the collective human condition.
I found that even when I was off my mat I could slip into this place and enjoy my inner sanctuary.
I knew that this was too important to me to not share. I set the goal that I would be a certified yoga instructor by the time I was 25 and on May 22, 2011, I completed my first 200-hour teacher training (I turned 26 on May 23 of that year! Goal crushed with one day to spare!).
As yoga has become a huge part of my life, it is most certainly a deeply-rooted impulse to honour why i'm here. I absolutely fall off course, have the occasional panic attack and most certainly have bad days, but I know deep down that the place I first fell in love with – that sanctuary in my heart – exists. As a teacher, I go on, perhaps endlessly, about the value and importance of self-love. For me, my inner space guides me through anxiety; it’s my crux and I own it and accept it. I don’t expect everyone in my class to resonate with the story behind my words, but there is a sense of connection that comes when words truly come from the experience of the human condition. Teaching people to find ways to love themselves is at the core of my existence because I was taught also.
And really, love is the most healing medicine one can be offered.
Foundation Friday: Fall Deeper
October: Bold, earthen colours float amongst the the fall foliage. Leaves whiz atop the earth in a dizzying haze. Us Edmontonians savour the all-too-short time to run about in our fall scarves and jackets, sipping warming teas, and feasting on the foods of the fall harvest (like pumpkin-spiced everything) before the heavy winter sets in. Routines that fell away during summer return to their regular rate, and maybe you're finding yourself craving some time in the hot room again. This month, we're focusing on falling deeper into practice—we will be sharing our favourite self-healing practices and ways to glow from the inside out. Come along with us on the blog and in our studios as we move through a journey of self-love and healing!
Foundation Friday: Love-Yourself Affirmations
Affirmation the action or process of affirming something or being affirmed emotional support or encouragement
A huge part of self-love is physically telling yourself how and why you love you. Affirmations are these personal statements; they encompass anything you need to plant within you at that moment. The result is an increased positive self-perception that can condition your subconscious mind to get on board with your needs and goals. Just as you can create a damaging inner effect by constantly negative self-talking and keeping ourselves down, you can reverse the pattern and get on your own team through dedication to your positive affirmations. Shifting your thoughts from negative to positive can truly shift your life.
How do I get there?
1. Choose your affirmations for YOU Allowing your script to come from a place of what YOU need is important. Think about your goals, needs, desires, and let that guide the words.
2. Write down what you love about yourself It can be a daunting task to compliment yourself, but it is a huge part of letting the self-love pour in. Sit with a pen and paper and record everything you love about you. This will help you gain the confidence you need to let your affirmations land and work. Use present tense for this writing: I am beautiful. I am strong. I am worthy.
3. Replace the negative Think about all the negative scripts you rattle off in your head - this may be a written physical list too. For each one, find its positive counterpart. Use this positive list to counteract the negative. Be vigilant in changing your language to yourself.
4. Prioritize As you go through this process and start creating your lists and really looking at your language, you may find there is a lot to sift through. Rather than feeling overwhelmed, prioritize what your most immediate goals and needs are and then focus on those. The other things may just fall into place! Once you see improvements in one area you can move onto the next.
5. Write it down You've had lots of practice writing things out by now! Continue that with your chosen affirmations. Choose to create these as "I can" and "I will" statements. See yourself achieving your goals!
6. Repetition is key Find yourself coming to your affirmations multiple times a day through different mediums. Writing them in your journal, on your bathroom mirror, the fridge, the front door, on your yoga mat, in your car... keep letting the positive energy of your words take you into a deeper self-love.
We'd love to hear your experience with self-love, goal-setting and affirmations. Connect with us on our Facebook page or get the conversation going around the studio next time you're in. We love this stuff and we love YOU!
Featured Yogi: Jana Renee Roemer
Featured Yogi: Jana Renee Roemer
Jana is no stranger to the Edmonton Yoga community, or the yoga community in general. Since moving to LA last year, she's been back for workshops, events, and to run the recent Gaiatri teacher training alongside Sarah Zandbeek and Emily McNicoll. Jana is an important teacher and mentor to a lot of us in the city and beyond... enjoy getting to know her and definitely catch her when she's back in YEG!
How did you get your yogic start?
If I'm really honest, my mom is a yogini in disguise, so much that she didn't even know that yoga is a thing until I started digging into the practice. The yogic lifestyle and many of the philosophies are just the way she is, as was her mother and probably the reason I chose her as my mom! So my start down this path was embedded into the way that I was raised. If I look back, I see I meditated Krishnamurti-style, open-eyed presence from a super young age, although, I definitely didn't label it as such and no one taught it to me. It's something I naturally did growing up on an acreage, in nature, with a LOT of time alone.
I was first introduced to yoga philosophy while attending the University of Saskatchewan in 2001. That started a deep dive into the Spiritual realms & contemplative philosophy. It took me another three years before ever stepping on my mat.
Who brought you to your first class, what was that like, and where was it?
I was fresh out of University and super poor. My mom bought me a gym membership at the Talisman centre in Calgary, but I didn't have running shoes. My roommate at the time suggested that I come to a yoga class with her that was included in the membership. The teacher was Trevor Yelich, we did handstands that first class & I've been hooked ever since!
Tell us about your first teacher training.
My first teacher training was with Gaiatri Yoga. My teachers were Trevor Yelich (my first teacher) & Ally Bogard, who has also served as a powerful mentor in my life. I had recently moved to Edmonton, broken my back in a snow boarding accident and was craving an alignment based practice in order to help me heal. The teachers I had found in Edmonton were great, but not addressing alignment with the refined details I had grown accustomed to while practicing in Calgary with Ally & Trev. I actually didn't start the course to be a teacher, I enrolled in the course hoping to understand alignment within the practice so I could take charge of my own healing process. As the course went on, it became so obvious that this is my calling. Not only to teach yoga, but to work at the same depth that we traversed through the teacher training. It literally completely transformed my life. I actually started my second teacher training before even finishing my first! I wanted to learn everything I could from as many different perspectives I could find!!
Where's your favourite vacation spot?
That's a tough one. There are so many magical places on this planet. I'm currently living 100 steps away from the sand of Venice Beach, California and am feeling quite spoiled as I type this from my home & can hear the ocean crashing. Now that I live in Venice, I crave Canada in a big way, so heading home is an appealing vacation destination. I'm only days away from heading back to Black Rock City, Nevada which is a temporary city that is completely built & taken apart, all within a month. It's quite simply one if the most magical places I've ever visited.
When I was 21, backpacking through Australia with one of my best friends, we decided that since we get to choose where we live, why wouldn't we live in a place were people go on vacation? If we can choose how we live our lives, why wouldn't we choose to live life like we were on vacation? Wouldn't that make for a good life?!?! I feel like I've done a fairly decent job of making that my reality. Since stepping away from my 'real' job and committing to this path, I've never felt like I have a job. I live fully and embody my passion and any time I am 'working' its truly just an extension of my life and an experience of 'following my bliss.' Because of that, I don't feel like I even need vacations anymore. Life just is one!
What is your favourite meal to make and share with friends?
Anything crazy awesome healthy in my vitamix. Chaga & reishi tea. Fresh organic veggies & fruit.
What's the coolest experience you've ever had with a student?
Too many to choose just one. I fall so deeply in love with everyone in the teacher trainings & retreats that I run. It's such precious work. I adore Humans, especially the ones that allow themselves to get vulnerable with me. To witness the unfolding that happens in the framework of yoga teacher training is a Divine gift. It brings me to my knees! Talk about Sacred space. Woah!
Who inspires you?
YOU!!
What is your favourite festival to attend?
Burningman. Obviously.
If you could study with one person who would it be and why?
God. I much prefer going straight to Source.
Share your favourite self-healing practice.
Loving myself through nourishment of ALL kinds. Whole organic foods, Kangen or spring water, meditation, breathing, movement, inspiring relationships, true romantic love, spending time alone, kind & loving thoughts toward myself, forgiveness, gratitude.
Share one of your life goals.
My biggest life goal is to lead as many Humans as possible to the unlimited supply of Self Love that lives deep inside themselves. The more people we have in this world truly, madly, deeply in love with themSelves, the better place this will be. When I'm 100, I want to look back & know I made a difference in this world.
Where's the next place you want to travel?
I've actually been traveling non-stop since 2004. Right now, I just want to be still. Stay home, love my husband and prepare my home for this little baby we're about to welcome earthside. First, Black Rock City, then Joshua Tree for a 10-day silent meditation retreat, then stillness. We're planning a retreat in Mexico in February 2015... Stay tuned for details!
I LOVE YOU!!
To find more of Jana, check out:
JanaRoemer.com Jana's Blog Instagram - @jana_roemer Facebook - Jana Roemer Twitter - @jana_roemer
Love and Light for BKS Iyengar
Bellur Krishnamachar Sundararaja Iyengar, better known by his initials BKS, has left his Earthly body. Perhaps one of the best-known gurus in the world and accredited for helping bring yoga to the west, Iyengar was still teaching and practicing at the age of 95! (Note: there is some confusion around Iyengar's age at his time of passing. Some sources share that he was indeed 96).
Iyengar was one of the earliest students of Krishnamacharya, who is often referred to as "the father of modern yoga". Iyengar's book 'Light On Yoga' has been called the "bible of yoga" and his teachings will remain influential for eternity. In 2004, Iyengar was recognized for his global influence by Time and was named one of the world's most influential people. We agree.
Love and light to you, BKS Iyengar. Immense gratitude for your teachings and influence.
Namaste.
Foundation Friday: Drishti
Zoran's drishti aids in his balance and concentration.
Foundation Friday: Drishti or Gazing Point
Drishti (meaning: "full seeing", vision, point of view, intelligence or wisdom)
Pratyahara: sense withdrawal
Dharana: concentration
drish-tee
"The eyes play a predominant part in the practice of asanas." - BKS Iyengar
Drishti, or focused gaze, is a means for developing concentrated intention. It relates to the fifth limb of yoga concerning sense withdrawal, as well as the sixth limb dharana relating to concentration. There are a total of 9 drishtis and each yoga asana is associated with one. There are many yoga systems that use this practice and differences regarding which are used for specific asanas, but drishti is mainly part of the Ashtanga Yoga, Hatha Yoga, Bhakti Yoga and Raja Yoga traditions.
Why do we practice drishti?
Focusing your gaze as specific points allows your concentration and intention to flow in a circular manner. The gaze first comes from within and is then directed outward to a specific point. This intense focus creates an energy that is reflected back into your body to hold your concentration. This allows the 'looking' to reflect inward, creating a withdrawal of the outward senses and a connection to Self. The directed gaze also gives the mind a focused visual stimulus; wherever your eyes go your mind will follow. Drishti allows the mind to be singularly focussed and balances our internal and external practice. In a visually addictive world, our attention is like currency. Spend it wisely!
Drishti may help...
- concentration
- inner connection
- posture alignment
- meditation
- cleansing the mind
In Urdhva Mukha Svanasana (Upward-Facing Dog Pose), for instance, we gaze at the nose tip: Nasagrai Drishti. In meditation and in Matsyasana (Fish Pose), we gaze toward the Ajna Chakra, the third eye: Naitrayohmadya (also called Broomadhya) Drishti. In Adho Mukha Svanasana (Downward-Facing Dog Pose), we use Nabi Chakra Drishti, gazing at the navel. We use Hastagrai Drishti, gazing at the hand, in Trikonasana (Triangle Pose). In most seated forward bends, we gaze at the big toes: Pahayoragrai Drishti. When we twist to the left or right in seated spinal twists, we gaze as far as we can in the direction of the twist, using Parsva Drishti. In Urdhva Hastasana, the first movement of the Sun Salutation, we gaze up at the thumbs, using Angusta Ma Dyai Drishti. In Virabhadrasana I (Warrior Pose I), we use Urdhva Drishti, gazing up to infinity. In every asana, the prescribed drishti assists concentration, aids movement, and helps orient the pranic (energetic) body.
In some cases, an improper drishti can actually be harmful, like shoulderstand where the head should not turn to look left or right. Keep this in mind when working with drishti in your practice.
Let the drishti be your guide in to the unseen, to your source, your truth. Allow the flow of your gaze bring you into your true balance and nature.
Foundation Friday: Sama Vritti Breath
Yogalifer Amy Stuparyk shows us you can literally practice this breath anywhere!
Foundation Friday: Sama Vritti Breath
Pranayama (meaning: to restrain or control life force) Sama Vritti or Equal Breath (Sama = even, smooth, flat, equal or same, Vritti = fluctuations or modifications)
sa-ma vree-tee
Why do we practice Sama Vritti breathing?
As the saje Patanjali teaches, we practice yoga asanas and meditation to calm or smooth the fluctuations of the mind (yoga-chitta-vritti-nirodhah). This same principle can apply to sama vritti pranayama—smooth, equal breaths to inspire a calm mind. As the name suggests, the purpose of sama vritti is to create a steady, equal rhythm to create a quality of 'sameness' or balance in the flow of consciousness. Pranayama—or breathwork—is one of the eight Limbs of Yoga (more on those to come!) and can be practiced on its own, or alongside asana (postures).
Sama Vritti may help...
- distractions of the mind
- anxiety
- heart rate
- flow of consciousness
- general focus and attention
- achieving a meditative state
- steadiness in our seated and asana practice
How is it done?
Pranayama often fixes a ratio between the length of each inhale and exhale. In sama vritti pranayama, the ratio is equal. It is a good idea to begin the practice of sama vritti pranayama in the reclining position and then continue by moving on to a seated practice.
To engage sama vritti pranayama, try restricting your breath to an even count on both the inhale and exhale, for example: an inhale = 4 counts, and an exhale = 4 counts. Continue with this pattern.
You can increase the number of counts for each inhale and exhale as you feel comfortable, enjoying the longest pattern you can sustain! Remember to take your time and stay steady with the counts. Notice the way your body, mind, and spirit feels quiet and calm after a sama vritti pranayama practice.... and then carry this with you throughout your day!
Foundation Friday: Savasana
This post is the first in a new series that delves into the basics of yoga—looking at its postures (asana), breath (pranayama), philosophy, and all the other essentials—giving you the foundations upon which to build a solid practice. First off, we’ll be taking a look at the quintessential yoga asana, or pose—savasana.
Foundation Friday: Savasana
Asana
Corpse Pose, or “Savasana”
(sava=corpse, asana=pose)
sha-vass-a-na
Savasana is the most important—and perhaps, the most difficult—pose in yoga. While it may appear that someone in savasana is simply setting up for a nap, the goal is not actually to fall asleep—rather, savasana intends to mimic the restful effects of sleep by rejuvenating the body, mind, and spirit while the practitioner remains conscious. Since we are not distracted by sensory sensation in this restful position, we are perfectly prepared to lie in quiet awareness of our breath, of our mind, and our humble presence. Without attaching any judgment on to our pattern of breath or to any thoughts that may arise, we may simply be conscious of them.
Why do we practice savasana?
Savasana is a perfect place to pause and find some peace before yoga, to settle our minds and bodies, to get ourselves into a quiet space, setting the tone for our practice. After asana practice, it is so important to take savasana—savanasa is where our bodies make sense of everything that happened throughout practice. This is the time that we can integrate any new sensory information throughout our bodies—where we can soak up all the goodness of practice and let it sink in. It is also an exercise in calming the nervous system, and just like any muscle in our body, the more we can train our brains to find quiet—to slow down and simply notice things the way they are—the stronger our brains and nervous systems will be at mimicking the same quiet, stillness, and calm throughout the rest of our lives.
Savasana may help…
• Decrease your heart rate • Lower your blood pressure • Alleviate muscle tension • Lessen anxiety • Heighten your ability to concentrate or focus • Increase your energy levels
How do I get there?
- First, lie on your back. Lay your feet outstretched from your body about hip-width distance apart, with your arms outstretched a few inches away from your side body, palms face up.
- Let your toes relax to the sides (your feet may rotate outwards slightly).
- Slightly tuck your tailbone under to lengthen your spine.
- Tuck your shoulder blades underneath your body to open across your chest.
- Slightly tuck your chin in to keep the back of your neck long.
- Close your eyes.
- Relax and soften everywhere that you can in your body.
- Release any breathing technique you may have been using in class—breathe naturally.
***Note: comfort is essential in savasana—find whichever variation of savasana is the most relaxing to you, so that it will be easier for you to avoid distractions.
If this position is uncomfortable, you can:
- Keep your upper body the same, but bring the soles of your feet together and let your knees fall wide
- Place the soles of your feet mat-width distance apart and rest your knees together (helps if you are experiencing lower back discomfort)
- Place a bolster under your knees (also helps with lower back discomfort)
We hope this helps you better understand the concept of savasana. Please feel free to comment with any further questions. And let us know if you have something you would like to see featured in Foundation Friday!
Warriors Of Change
Brandon Jacobs, Warriors of Change facilitator, speaks about his upcoming offerings at Yogalife Studios:
I have reworked my Warriors of Change series to bring you two different workshops - Awareness & Transformation. This is a humble offering, in hopes that I can be of service to help anyone in any way I can to move through your physical practice and to embrace and move within your emotional and subtle body, in pursuit of your highest self. I have attached the poster here, so please pass this along to anyone you feel could benefit from it. I feel workshops such as these are greatly needed in the yoga community so I am very proud to be offering this.
Through a lot of reading and research on unhealed trauma, Brandon has been newly inspired to evolve this workshop into a program to help people find empowerment and awareness from their past experiences, struggles and wounds. We are not victims, and we are not alone. Brandon is passionate about creating an extremely safe space and environment to allow people to move through whatever they may need. Small or big steps, we are all here together in support of one another. Brandon published an article in Elephant Journal, in April of 2014 as a way to open up the lines of communication. The hope is that everyone will have read the article before we begin the first session.
We often try to overcome many societal issues (perfectionism, eating disorders, self-worth, body image, etc.) individually. This workshop will provide a safe place for people to emote, deal, and realize the power of hearing someone say, “me too.”
This workshop is the very core of Brandon's work, and he is truly committed to helping people work through, or at least become aware of what is holding them back. We have already received an overwhelming response from the previous Warriors of Change workshops, and we hope to continue to help people become their truest and most authentic selves. This is a needed workshop, not just at Yogalife, but in our community as a whole.
Warriors of Change // Awareness // July 5 // 2:30-5:30pm
Yogalife Studios North
In this workshop we will be discovering ways to heal traumas, and work through many common societal issues, by means of asana, or the practicing of yoga postures, svadhyaya, or the practice of self-study, journaling, meditation, and mantra. This is all in pursuit of moving towards a higher version of yourself. Through the POWER of asana, we create a deep sense of self-awareness, so that we can progress and grow. We learn to truly see ourselves, forgive ourselves, and love ourselves. By becoming AWARE and working through what is holding us back, we move away from distraction, and find what is at the core of us as individuals. Through this acceptance, transformation becomes possible.
Warriors of Change // Transformation // August 9 // 2:30-5:30pm
Yogalife Studios North
Throughout the course of this workshop, we will dive deeper into the concepts of self-acceptance and self-worth. We will immerse ourselves in our yoga practice, and move mindfully as we breathe, and chant together. After we practice and forgive, there will be a very cleansing guided meditation, followed by a ceremony, where there will be an opportunity for others to share in their experiences, as we bring our community even closer together. Always coming back to the reminder that we are not a victim of circumstance, but a powerful being with choice.
*please bring a journal & something to write with $30/$35 at the door for one session, or $55 for both
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