meditation

Expand Your Senses + Add More Depth in Your Practice

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Expanding our senses is one of the most powerful ways to find more depth and meaning in both everyday life and in the yoga practice. When we are kids our senses are wide open as we explore things often for the first time. But as we get older we lose this sense of wonder with the natural world, and literally cut ourselves off from both seeing and feeling deeply. It is hard to take in everything around us actually --- from the struggles of those around us to the latest political news. It feels safer to shut things out so we can get on with our lives.

There is a third way. We can both expand our senses and wake up to more feeling inside and all around us, with compassion and empathy for ourselves and others. It means you will feel more, and it definitely means you have to create stronger boundaries if you notice something is zapping your energy and not doing you any good to continue.

I have a practice of no social media or news on Saturdays, and I do not work on that day.

And I've begun the practice of not looking at my phone when I am in transit (the transition times) to try and create little pockets of space where I can take a few breaths in and out and be present.

What is one way that you can create a boundary for yourself and your energy in your life --- so you can expand your senses and not get burnout?

In my latest guided meditation I offer a short practice that will help you tap even more into your senses, and we start off with a nice calming breath practice which can help soothe your system too.

Sending you ease yogi(ni)s, and see you on the mat soon!


Honor the Rhythms of Nature this Fall + Winter!

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I love this time of year. Fall is my favorite! From the foods, to the extra crisp air at night and even the longer nights. But not everyone thrives this time of year so here are some seasonal tips to help you feel more connected to nature (within yourself and on your yoga mat), and also ways to give yourself more permission to rest this time of year. Even if your schedule is demanding!

Tip 1: Get outdoors every day, even 5 minutes. You can use your commute to do a little walking meditation on the way to work.

With each step feel your feet connect to the ground below you (pay attention instead of rushing, I promise it will make a difference!). Breathe with more awareness in and out (through the nose or mouth with your exhales) as you walk. And bring your attention to the sole action of walking. This can help to clear the mind and is a great way to start your day.

Tip 2: Notice your energy level throughout the day. Try a 1 minute seated breath exercise to energize and relax.

If you are feeling lethargic mid-afternoon take a few minutes, close your eyes and take 1 minute to watch your breath in and your breath out (through the nose). Do this upright preferably seated in a chair with your spine long. Let your breath go into the places that feel tense - not with force, but with gentle awareness. It is intuitive but this practice will actually wake you up and relax you at the same time. Focus on breathing with awareness like you do in yoga - breathe into the entire body in and out. Another great way to both wake yourself up and relax is alternate nostril breath. Here is a little tutorial on that practice.

BONUS: If you haven’t already listened I release guided meditations each month on my SoundCloud page. you can view this month’s latest one here.
+ Subscribe to get these each month here: http://eepurl.com/cwZMhX

Tip 3: Practice one relaxing yoga pose when you get home at night or before bed. Set the goal to do this every week (and even more if you can). Especially this time of year! We all need more rest.

One of my favorite restorative yoga poses is legs up the wall. To practice this at home I actually encourage you to do it in bed, or at a wall space that is clear and has enough room to extend your legs up.

Bring a small pillow or blanket about 4 inches away from the wall. Sit on this pillow or blanket with your side parallel to the wall, bring one hip down, lay on your side and scooch your butt to the wall. You will be on your side completely with your shoulder on the ground. Then pivot and extend your legs up the wall. Adjust if you are little crooked and make sure the pillow or blanket feels good under your low back. You can go closer to or further from the wall here. Choose which option feels better in your body not what you think you should do!

LAST TIP: Take Care of Yourself Well!

This doesn't mean you have to go to the spa or get a massage every weekend, but do one kind thing for yourself everyday. The littlest things matter. Like putting on music you love when you get home from a long day, lighting a candle, doing any of the above practices, and remember giving yourself permission to REST is the most important thing you can do this time of year!