Stephanie Spence's Blog, page 2
December 31, 2020
Vision Boards 101
Let's all envision a great New Year!
noun
: a visual representation of your goals, dreams, and ideal life.
: see also-“dream board” or “inspiration board”
How to create a vision board:
1. Identify your goals and desires.
Each of our lives has a unique purpose. When we align our goals with this purpose, we have fun manifesting our desires and more easily achieve success.
The key to making a vision board filled with goals and desires that reflect your unique life purpose is to take some time to figure out what in the heck your life purpose is.
Don’t overthink this.
Many people spend their entire lives trying to answer this question. But, it is really quite simple. (For me, I believe my life purpose is to be creative and helpful to others.)
Ask yourself these questions to zero in on YOUR purpose:
-What have I always enjoyed doing? (From childhood to adulthood)
What did you play as a child?
When you first started considering a career, what was your initial thought?
What are my interests?
If you had nothing else to do, what would you love to spend your time doing?
Mihaly Csikszentmihalyi discovered that people find genuine satisfaction during a state of consciousness called “Flow”. In this state they are completely absorbed in an activity. During this “optimal experience” they feel “strong, alert, in effortless control.Think about a time when he you were in the “flow” state. What were you doing?
What resources do I have available to me?
I believe that the universe aligns us with the resources that we need to fulfill our purpose.
Do you have resources that are unique from others and align with your interests? This could be a clue to what your life purpose is!
2. It’s time to get crafty
Get out your magazines, photo albums, glue and markers.
Find pictures or words that represent the experiences, items, and feelings you wish to attract into your life and paste them onto a piece of paper or poster board. It does not matter what size you choose. It could be an 8 1/2? x 11? sheet of copy paper or a large stretched canvas. Just make sure that it is big enough to hold all of your desires.
The images don’t have to be of YOU doing the activity. However, I have had the most success when I get crafty and past pictures of my face into experiences that I desire.
One year, I pasted a picture of my face with my forthcoming book listed on Amazon.com and sitting on the shelf at my bookstore and library. Months later, I was offered representation from a literary agent!
You can choose words and pictures that depict the goals in one specific area of your life or your vision board can be all encompassing. You could make one vision board for personal goals and one for career goals. It is completely up to you.
The most important thing is to choose words and pictures that touch you on an emotional level. You want your vision board to be filled with images and sayings that inspire positive feelings, get you excited, and make you smile.
3. Post your vision board in a place where you will see it frequently.
It is especially important to place your vision board in a spot where you will see it right before you go to bed.
The images you see in the 45-minutes before you go to sleep are the ones that replay in your subconscious mind during the night as you sleep.
I keep my vision board in my bathroom above my sink where I can see it every morning and every night while I brush my teeth.
4. Feel gratitude.
As time passes, you will begin to see the desires on your vision board manifested. Make sure to take time and feel gratitude for these things.
Every morning, before I get out of bed, I routinely go through and think about all of the things I am grateful for, including those desires that have manifested themselves in my life.
Also, some believe that to truly manifest your desires while you daily think about having them you FEEL that you already do.
5. It is a work-in-progress.
Your vision board does not have to be a “one and done”. You can always add new desires to your board as your dreams evolve and expand.
I like to make a new vision board every year. I have started a tradition in my family of making vision boards at the beginning of each year. It is a wonderful opportunity to bond with your family as you share the successes and achievements over the past year and look forward into the future together.
I always keep my vision board from previous years. It is like a visual journal of my dreams and personal growth.
6. Take action!
Your vision board is a wonderful place to start in realizing your ideal life. However, let’s be realistic. Your desires are not just going to magically appear while you sit on the couch watching Netflix.
You have to get out there and take advantage of the resources and opportunities that the universe gives you.
This is when you release your fears and trust that, “the universe has your back”. When your desires are truly aligned with your life purpose, then you will discover that it is very easy to attract the things you wish for.
But, YOU HAVE TO DO SOMETHING! This is the part where you email your favorite literary agent the query and proposal you have been working on for years.
You have to believe that the answer is already “yes” and that the things and experiences you desire are already on their way.
Now, You Try! Ready, set... go get crafty and let your vision board be a catalyst for creating the life you were born to live!
BONUS IDEA: Make a PRIVATE Instagram board that you can post your images. Screenshots are so easy, this works too. Happy, Healthy New Year.
December 29, 2020
Join me at the Experience Relaxation Summit
Techniques and Tools that Lead to Tranquility, Peace of Mind and Calm
If you’re feeling stressed-out, overwhelmed or anxious with anything going on in your own life or the world right now, join me and other experts who have been brought together to give you practical insights into meditation, yoga, sound healing, mindfulness,
healing relationships, self-care and more!
It's called the ,Experience Relaxation Summit., This free virtual event will help you find a moment of calm, peace of mind during the day, and feel your inner Zen.
We could all use a little stress-relief right now, which is why I am so glad Lindsey Towlen, the host of the summit, has invited me to speak at this event and that I get to share it with you.
Mark your calendar for January 11, 2021. I hope you'll come. Experience Relaxation: Discover Techniques and Tools that Lead to Tranquility, Peace of Mind and Calm.
See you there: January 11-22, 2021. I have a complimentary ticket for you to attend. You can register using this link.
http://bit.ly/Stephanie_Spence
September 20, 2020
Yoga & Activism from Within
Have you ever been moved to reach out to someone simply by seeing one photo? In our social media driven online world, I find that's a POSITIVE example of the power of our ability to connect in a more mindful way. I urge your to trust your intuition and reach out to someone today.
I'm thrilled to share my discovery with you.
I heard about the International Day of Peace and reached out to Mukta ,Ranpura, with the Heartfulness Institute, to see how I could help. I knew I would sign up for this powerful online gathering, but felt there was more that I could do. As a global citizen, remember that we're all in this together.
Stephanie Spence: Mukta, Tell me a little about the mission of Heartfulness.
Mukta Ghookal: Heartfulness is a global non-profit organization, associated with the United Nations in spreading peace, love and harmony through self-development, stress management and the evolution of consciousness. This is done through a suite of relaxation, meditation, rejuvenation & contemplative practices that are simple & practical to integrate with a modern lifestyle.
SS: Tell me about you and how you became involved.
MG: I was born and raised in South Africa and began this practice when I was 16 years old. What I loved then which is still relative today, is that there aren’t any behavioral mandates or long to do lists in Heartfulness. Once you learn the basic set of practices and follow them, changes occur naturally. As a teen, revered up to test this practice to it’s fullest, I shifted from being a shy, reserved teenager to a more confident, outgoing and gregarious person, within 6 months. The whole experience felt natural, heartfelt and dynamic and was catalyzed by my association with the 3rd Heartfulness Guide at the time. That was 27 years ago and I haven’t looked back. Moved by gratitude and joy, I began travelling to gatherings and seminars to learn more and volunteer my time, where needed. Over the years I’ve shared my experiences informally through talks, written articles, mentored individuals, supported development and training workshops, helped at events and offered strategy.
SS: I love the quotes on your site from Bruce Lipton (who I've met and love) and Daaji (who I have not met) that both share that we have free will - that if we place our intention TOWARD peace then we can ACTIVELY create that. I'm an activist around the idea that we have agency in our lives - and yoga helped me develop that self-awareness that I am manifesting my life - so I love this theme. Can you expound on that for me?
MG: Absolutely, it’s true. Here’s a page from my life. South Africa has a history of being stuck in the Apartheid regime till the ‘90s and we were all separated by race due to the political structure. All infrastructure and systems operated and were built around this regime. When I began meditating the very first change I noticed was that my heart began to blossom and open up to looking beyond these socio-cultural, religious-political – racial challenges. It is also one reason I did not marry in my own caste and perpetuate the social-cultural norms.
So, intenion is a starting point for change and growth. You also need a strong will and a pathway to continue to change and evolve, both personally and as a collective. Heartfulness is that pathway. It is open to ALL of humanity, irrespective of what your beliefs are. The practice elements help regulate your mind to reach a balanced state of peace and poise. As you practice, you will begin to feel freed of all excessive mental / emotional or environmental conditioning (cultural, social, political, religious). Subconscious patterns of behavior (likes / dislikes, anger, lust, fear, prejudice, selfishness, greed) begin to lose their grip and you begin to finally access objectivity, presence and oneness.
SS: What do you think is the greatest challenge you have to achieving your goals? and/or Do you REALLY think peace is possible? I've been talking about that since the 60's.... I'm a Buddhist.... I believe.... but right now we're seeing so much anger, so much fear, so much negative energy in the US.... Any thoughts around this?
MG: Answering the second question first.
Daaji often says,” When the mind is at rest, the heart is at peace.” We are all faced with extraordinary challenges right now on a global level, all of which highlight the need for inner integration and unity. We cannot possibly bring about change or expect change, if we are not working towards it. A peaceful world is possible, but for this we need to give due attention to given to our inner world, as we do to the outer. With Heartfulness, we learn to let go of the non-essentials and make room for what’s better, in a natural, non-dogmatic manner, led by our own hearts.
There are a myriad of meditation methods and organizations in the world. Heartfulness is one of them. Our biggest challenge is that we are volunteer run and volunteer funded, because we do not believe in charging people to connect with the higher self within. This means, that we are not a fancy outlet and the simplicity of our approach and value of our methodology is often missed by those who are judging us only from the outside. The “proof is in the pudding” as they say, so you have to give Heartfulness a try, just like you would with any other skill you try and acquire, with patience and sincerity.
We are currently hosting a free online event for the 21st Sep for International Peace Day.
Register at heartfulness.org/peace to join. Here’s the promo video
If you’d like to host us in your community, group, club, organization, or want to find out more, please free to reach out to MUKTA at muka.ghookal@gmail.com or 602 237 0086.
If you’d like to support to us - Donate - https://www.heartfulnessinstitute.org/donate
August 11, 2020
Disability Is Not Inability; Meet Chris Mandela
"There was a time I felt that me being deaf is stopping me from achieving my goals."
As my dedicated readers know, I'm always on the lookout for inspiring souls to share with you. I've found that one way to get into inspired action is to surround myself with and support yoga teachers around the world who are making a difference.
I hope you enjoy the following Q&A with Chris:
StephanieSpence (SS):
How/when did you find yoga and why?
Chris Mandela (CM): I found yoga through a friend in the year 2014. I used to sell clothes at one of the markets in Nairobi called Muthurwa. My friend Amos (who is now an Alumni of Africa Yoga Project) invited me to a session at a place called Sarakasi and offered me transport to join. The practice made a huge impact on how I felt with my body. I realized I was too stressed from selling clothes and the practice of yoga gave me access to release and freedom in my body.
SS. What kept you coming back?
CM: I kept coming back because of many reasons. One of the reasons was the community. I was able to interact with people who were all so happy and free to interact with. I found inclusivity in the community. No discrimination of color or disability. Another reason is because I got lots of connections from attending yoga sessions. I was able to be trained as a contemporary dancer and have been dancing and doing yoga ever since. Lots of mentorship programs have made me grow as the leader I am today.
SS: How do you use yoga to move through a challenging time?
CM: Yoga has taught me how to meditate and actually breathe. During day to day life I encounter challenges and stressful situations and breath has become a powerful tool to always calm me down and compose myself. I also take other teacher’s classes and sweat it out and find deep relaxation after practice which allows me to think clearly and approach situations in a more thoughtful way.
SS: What shift - of ah-ha moment/experience helped you make a shift in your life/awareness/consciousness?
CM: Having consistent clients and plenty of opportunities my way made me realize I am special and I can do anything I want to do if I put my mind to it. I used to limit myself saying I can't do things because I am deaf and once I switched that mentality, opportunities came my way.
SS: What is your self-care "thing" you can't do w/out (besides yoga)?
CM: Dance. I love dancing and just putting out all my emotion in dance and expressing myself.
SS: When was a time in your life that things didn't go great and what action did you take?
CM: There was a time I felt that me being deaf is stopping me from achieving my goals. Having regrets on why I was born deaf. Action that I took is looking back at all the achievements that I have gained and also see the impact I have done in my life and people around me and I there then made a switch that made me realize i am special and need to be proud of myself more.
SS: What does "living your best life" mean to you?
CM: Having a happy family by my side, ability to teach yoga and do my dance. I can say I am on the right path to living my best life.
SS: What in your life needs healing right now?
CM: Been dealing with this for a while now and I do know what to do. I need to make peace with my mum to experience healing, love and connection with her. I will be working on this particular issue.
SS: Where do you see yoga in the next 5 and/or 10 years?
CM: I see myself teaching other deaf teachers on how to teach yoga. Hoping to own a studio to have a silent yoga session and massage therapy sessions in 5 years. I love my family and having 2 more kids. In my dance career, I will be performing internationally not only locally to share the word that truly disability is not inability.
",I am just an open book, willing to share and be seen."
Chris attended his first yoga class in 2014 and immediately felt grateful to be in a space of so much growth and learning. He loved interacting with new people from all over the world, trying a new workout and finding a new experience. Immediately he noticed the physical benefits of increased flexibility and strength, better sleep, and feeling overall healthy. The practice helped a lot in his career as a dancer because after yoga, dance would seem so much easier than usual.
Chris also felt welcomed into yoga at ,,Africa Yoga Project because on his first day he met people of all types of people and a sense of inclusion was felt. In 2015 he completed his 200-hour teacher training and was inspired to start teaching and give back to the community.
He knows that yoga has given him the ability to make better choices and to stay calm and consider the best choice instead of reacting. Yoga has also empowered him and increased his confidence. Chris wants to bring yoga to everyone so that they can also be empowered to choose health and yoga rather than get stuck in unhealthy habits and drugs. Chris has done lots of additional training including art of assisting, kids’ yoga, yoga for special child, acro-yoga and more.
Chris intends opening his own studio to teach silent yoga for both the hearing and the deaf of all ages. Come to Chris' class and be greeted with lots of smiles, connection, strong assists and flowing Baptiste-style power yoga. If you attend Chris’ class you will experience strong assists, lots of smiles and connection, and Chris’ favorite pose is handstand.
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I am hoping you'll share this story with everyone who needs a little inspiration today.
For more information on Chris, his manual, or the Africa Yoga Project you can find them ,,here, on ,,Facebook and/or on ,,Instagram
August 3, 2020
Secrets of Self Care
You’re home more. You may be dealing with the unique challenge of working from home for the first time in your life. Even if you’re not new to being at home most of the time, there’s a growing concern that all of the heavy energy, scary news, and concerns for our futures (financially, physically, and emotionally) is taking a toll on our lives. Even if you’re an introvert and have always loved solitude it’s clear we’re all going through a lot of changes now. You’re not alone.
It might be a great idea to create space in your home that you can shift away from your new working-from-home-mode and use as a mini sanctuary to help manage stress.
You could be one of many that is still spending just as much time away from home as you always have. Doctors and health care workers are still working long hours for all of us. I’m grateful for all of the essential workers who are making it easier for us to have hope for the future. But they, too, are in special need of a quiet, safe space.
Most of us are leaving home and wearing a mask all the time while doing what must be done. But, once safely tucked back inside our homes and remove our masks, we all need some space to breathe.
As it turns out, 87% of Americans and Canadians believe that having extra space all to themselves makes them better people. According to a study called “The Power of Space” 71% of the same people feel renewed, instead of guilty, when given the space they need. Sounds like it’s time for Yoga and Meditation rooms for everyone!
Cultivating a quiet space for reflection, peace, wellness, and renewal is now a priority for many of us. We simply need it to deal with the ongoing global trauma we’re all experiencing.
Below is a list of secrets to creating a space to recharge and recalibrate:
1. This sacred space should be free of as much visual clutter as possible. Natural elements have an inherently restorative quality.
2. Indoor greenery is calming. Beyond the proven psychological and healing benefits live plants helps foster an awareness and appreciation for what is beautiful and natural.
3. Install a dimmer switch on your lighting to control the intensity. Lighting is a powerful way to shift the mood of the room, thereby shifting yours. I also love candles.
4. Pick a non-toxic paint in a muted, cooler tone or a warm white as these tones tend to be the most calming. You want the color to work well in both natural daylight and flickering candlelight.
5. Even a corner of a room or a section of a shelf can become a place of sanctuary and peace.
My room includes:
1. A meditation chair and meditation cushion (depending on my mood)
2. Fresh flowers
3. A small altar with photos of my children and life partner
4. Oracle cards and Journal
5. My mala beads I got in India
6. Singing bowl
7. Sage and Palo Santo (for clearing the energy before practice of any kind)
8. Diffuser
9. My Buddhist prayer wheel I got in Tibet
10. Yoga Mat
11. Bolster
12. Blocks
13. Strap
14. Eye Pillow
15. Wireless phone charger (SmartPhone is only used during this time for guided meditation AUDIO or calming music)
You could also include special crystals, essential oils, and either paints and/or art supplies you are using for inner spiritual work or art journaling. I prefer to keep my acrylics, chalk, watercolors, and dyes on my art table in the garage. It simply is too much clutter for this dedicated zen space. What is key is including anything that helps you become quiet and focused on doing less, not more.
Speaking of friends… I’ve got exciting news for my longtime blog friends who read all the way to the end of my posts:
I’m doing a giveaway!
I recently met THE MOST AMAZING woman and love what she has created. Her name is Sarah de Joybert and she created an amazing company called HUM Yoga and Meditation (
on Facebook). I love the quality and authenticity of her company and products. We’ve become friends because our values are aligned.
The cool thing is we’ve teamed up to do a fun giveaway! Other than my book, I’ve NEVER felt compelled to do a giveaway (which says everything, right…). I love my mat; it’s composed from plant-based ingredients – which makes me feel great.
On to the good stuff!
We’ve come together to gift one lucky winner with a beautiful bundle of earth-conscious HUM home yoga essentials and my book
1 x Yoga Wisdom book by Stephanie Spence = $27
1 x ecoYoga mat - All Natural (white) = $108
1 x HUM Rectangular bolster - Grey Mantra pattern = $128
2 x HUM Cork Yoga blocks - Mandala pattern = $28 each
1 x Hand pressed palo Santo $12
1 x Wild white sage bundle = $6
3 x Palo Santo sticks = $15
1 x Hand-thrown ceramic burning bowl = $24
,HOW TO ENTER, from now until Aug 9th, 5pm PST:
,Make sure to follow BOTH Sarah
,Tag 2 friends in the comments on each page to send some love and a boost of high-vibe yoga energy
,BONUS: share this post to your Stories for an extra entry! Be sure and tag us so we know.
Shipping included! ,Canada and continental USA only
That’s a total value of approximately $400 (Canadian).
Once again for luck:
,HOW TO ENTER, from now until Aug 9th, 5pm PST:
,Make sure to follow both Sarah
,Tag 2 friends in the comments to send some love and a boost of high-vibe yoga energy
,BONUS: share this post to your Stories for an extra entry! Be sure and tag us so we know.
,That’s it! Giveaway ends on Sunday, August 9th at 5:00 PM Pacific Standard Time.
,Good luck!
Contest is open to participants residing in Canada and continental USA only. Apologies to our international friends!
Please note that Instagram is in no way affiliated with this giveaway.
July 9, 2020
yoga for stress, anxiety, and depression
At the onset of the Shelter In Place order, you may have felt a tinge of uncertainty. As the months have passed, though, your ability to process the news, gossip, and/or unhealthy information that is flooding your feed may have triggered you into a state of ongoing stress, anxiety or depression.
Are you fearful now waking up each day to face the trauma unfolding in the world? You’re not alone.
There are some simple lifestyle changes like yoga, meditation, and dietary habits that could help you to fight depression.
According to Ayurveda, depression is a sign that the body-mind complex has low prana. Prana is a life-force energy and is responsible for enthusiasm, happiness, and peace.
First, before I suggest a solution, let’s look at the symptoms of depression to see if this resonates with you:
,Symptoms of Depression:
Trouble concentrating, remembering details, and making decisions.
Irritability, anxiousness, and guilt
You might feel unstable, dull, and slow
Feeling out of control and tense or worthless
Hobbies and activities you used to enjoy don’t seem appealing
Physical symptoms such as aches and pains, cramps, headaches, breast tenderness, bloating
Digestive issues that don’t improve, even with treatment
A dramatic change (either way) in weight could be a sign
Lost interest in your relationships and daily activities
Suicidal thoughts
In addition to the ongoing global crisis, there are many causes of depression.
Some are:
,Family,– You’re at a higher risk of developing depression if you have a family history of depression.
,Abuse,– Past physiological, sexual, sexual, or psychological abuse may increase the exposure of clinical depression later in your life.
,Death or even a loss- Sadness or despair from the death or loss of a family member can boost the chance of depression.
,,Yoga is one of the best ways to lighten your mood and keep depression at bay.,, ,,Yoga poses increase blood circulation to the brain and enable the production of the mood-elevating hormones. Yoga helped me during the most challenging time of my life, inspiring my book
,Yoga is proven to help. Try the following poses:
6 yoga poses to fight depression1. ,Child’s pose,
Balasana is made of two Sanskrit words;‘Bala’ which means child and ‘asana’ which means pose.
It calms your brain and relieves stress and anxiety. It gently stretches the lower back and glutes, allowing the body to be relaxed.
,How to do Balasana:
,1. Kneel on the floor and rest your buttocks on your heels.
,2. Then exhale, start bending forward gently and place your chest between your thighs. You can also keep your knees together. Find what feels best for you.
,3. Keep your forehead flat on the floor reaching your arms forward, placing palms flat on the floor. You can also place a block under your forehead.
,4. Breathe and hold for four or five breaths before releasing it slowly.
,5. You can also reach your arms back towards your feet, turning your palms up.
,Precautions:
If you are pregnant this may not be the pose for you, but you can split your knees and use a bolster or two under your chest. There are other restorative ways to bring relief to your back if you are pregnant (like triangle pose or wide squat). Pregnant or not, never do any pose that feels bad.
2,. Downward Facing Dog Pose
Downward facing dog, also known as Adho Mukha Svanasana, encourages blood circulation to the brain, lengthens your hamstrings and calves, and provides a nice stretch for your spine too. It helps to fight depression by enabling fresh blood to flow into your body. This pose sooths and calms the nervous system.
,How to do Adho Mukha Svanasana:
1. Start on all fours. Hands shoulder width apart.
2. Tuck your toes and lift your hips up and back, gently pressing back with your heels. Your knees can be slightly bent if needed.
3. Firmly press all points of your palms into your yoga mat.
4. Gaze towards your belly button.
5. Breathe.
,Precautions:
Caution if you have wrist issues.
3. ,Bridge pose
Setubandhasana is a Sanskrit word contain three Sanskrit words: Setu means ‘bridge,’ bandh means ‘to lock’, and asana means ‘pose.’
Setubandhasana is also known as the bridge pose, as this pose resembles the formation of a bridge. This pose stretches both your back and neck muscles in order to relax them. Practice this yoga pose for back pain relief too. Inversions are enormously beneficial to the nervous system. Having the head below the heart is soothing and cooling. Fresh, oxygenated blood is sent to the brain which can help manage anxiety, insomnia, and depression.
,How to do Bridge Pose:
,1. Start by lying flat on your back.
,2. Bend your knees while feet flat on the floor. Keep knees and feet aligned with your hips
,3. Put your arms beside your body, palms facing downward.
,4. Slowly lift your hips and pelvis, firmly pressing feet into the floor. Ensure that your head stays centered- do not try to turn your chin.
,5. Hold your body in this position for four or five breaths. Don’t forget your Ujjayi breathing.
,6. Slowly lower down, feeling each vertebra of the spine.
,Precautions:
Caution if you have had neck or back injury, knee or shoulder injury.
Plow Pose, Halasana, lowers the stress in your spine and enhances your posture. It calms your brain and reduces stress. It’s also great for your neck, but make sure to never turn your head while in this pose. It helps with headaches and insomnia.
,How to do Halasana:
,1. Lie flat on your back, with your arms along-side your body.
,2. Lift your legs off the ground at an angle of 90 degrees to the ground.
,3. Put your hands on your buttocks and using them as support, lift your buttocks towards your chest.
,4. Slowly bring your legs up and over behind your head, touching your feet securely on the ground. Do not turn your head when in this position.
,5. Remove the hands from the buttocks, straighten your arms forward, and put them onto the ground with the palms facing downward.
,Precautions:
Caution if you have asthma or high blood pressure. Go slow. Breathe.
5. ,Seated Forward Bend
Seated Forward Bend, Paschimottanasana, is a favorite of mine. It’s a classic pose from Hatha yoga. It gives the whole back of the body a good stretch including the calves, hamstrings, and the spine. It’s calming, centering, encourages introspection and receptivity. Excellent for runners. This pose improves your mood. I find that I can really tap into the concept of presence in this pose. As a practice, presence and mindfulness are proven to ease stress.
,How to do Paschimottanasana:
Begin by coming to sit in Staff Pose (Dandasana) with your legs straight in front of your body.
Bring your arms straight out to the sides and up over your head, reaching toward the ceiling.
Inhale and draw your spine up long.
As you exhale, begin to come forward, hinging at your hips.
On each inhale, lengthen your spine.
On each exhale, deepen into your forward bend. Imagine your belly coming to rest on your thighs, rather than your nose coming to your knees. This will help you keep your spine long.
Keep the neck as the natural extension of your spine, neither cranking it to look up nor letting it go completely.
Take hold of your ankles or shins, whichever you can reach. You can use a strap around your feet. You can also grab your big toes and gaze at them. Do whatever feels best. Keep your feet flexed strongly throughout.
Research shows that Seated Forward Bend can not only help to relieve feelings of anxiety and stress, but also deal with the associated symptoms such as tiredness and headaches.
And last, but not least, Corpse Pose:
,6. Corpse pose – The most important pose in yoga.
Corpse Pose (Shavasana) is the asana often used at the end of a yoga practice and/or class. Not only is this important because it ,allows the body to absorb and integrate the benefits of your practice into your muscle memory, mind and nervous system but it also allows the physical body (heart rate and blood pressure) and nervous system to return to baseline. This is a critical part of any healthy yoga practice.
,Shavasana calms the nervous system and promotes equanimity in your entire body. Fatigued muscles get to relax, tense shoulders and jaws soften, and the eyes quiet down to reflect a quieter state of mind. ,Shavasana helps relieve mild depression, high blood pressure, headaches, fatigue, and insomnia.
,How to do Shavasana:
Lie down on your back, letting your arms and legs flop naturally.
Close your eyes and let your body sink into the surface beneath you.
Now concentrate on your breathing, and relaxing each area of the body.
,Before you come out of,, Savasana,,, take a mental snapshot of how you feel on every level. Ask yourself what you’d like to take with you from your practice, and what you might like to leave behind. Seal these observations into your psyche with an inner smile, and then enjoy a deep inhale to awaken and emerge into your day. Now take a moment to notice that you feel more rested, awake, and alive than you did before.
,Conclusion
Make it a habit to do these yoga poses at least 4-5 times a week. Keep breathing and focusing on all that you have accomplished. As you open yourself up to the moment, you gain confidence and self-awareness. Allow yourself to feel joy, even in the midst of deep suffering. This is a great life paradox – Joy is possible even in times when challenges seem insurmountable.
Repeat a mantra that brings you joy. Stay curious. Curiosity keeps leading us down new paths. New beginnings. Each day is a new opportunity. Be Well. Namaste.
March 23, 2020
Three Tools To Deal With Uncertain Times
March 19, 2020
How to craft your own powerful mantra
to call in the energy that pervades all life: 1. Figure out your default. Is it negative thinking, a critical voice, worry, or simply checking out all together? This is a critical step as most may not have spent the time to see that the more you ‘practice’ seeing this as an entry point (instead of a state you enter into, like a victim, and stay there) the faster you will become at defaulting to a positive, life enhancing mantra. 2. Grab a sheet of paper and sit quietly for a moment to decide what you need/want. 3. Commit to writing one or two. Once you get going you may write more, but don’t set huge expectations only to quit. Start small. Aim for better quality, not quantity. This will help you change a few core beliefs that may be holding you back from living your life at its greatest expression. 4. Start with the words “I am.” State what you want in the present tense. Be brief. The shorter, the better. 5. Make it specific. 6. Include an action word (usually ending with -ing). 7. Keep it personal. There are loving mantras for the whole world, which I highly recommend at some point, but until mantras become a habit, stick to something for yourself, not others. 8. My test to see if I “wrote it correctly”: It should be written as though you are experiencing yourself differently right now. 9. I layer my own personal mantra over existing sounds I’ve heard. No outward judgment, I simply think of it as an internal hum. 10. Take one with you onto your mat. I think of this as moving visualization. I focus on having what I desire, the feeling, as already accomplished. If I repeat “I Am Joy” then I feel joy. Reflect on how you FEEL after class. Om (or Aum) is the most basic and powerful mantra you can chant. It is often combined with Shanti, which means peace in Sanskrit. A popular Kundalini mantra is Sat Nam which is supposed to bring balance, awaken the soul and bring your destiny present. If you’re like me, I felt happy chanting these in various classes I’ve been in, but the real ‘work’ for me came as I cultivated multiple ways to experience vibrational harmony. I had hidden my fear of ‘not getting it’ only to experience this spiritual tool in solitude. My favorites at the moment are “I Am Light and Love”, “I Am Worthy”, “I Am Love”, “I Am” which I hum internally to myself during my day, while hiking, driving, walking my dog, and yoga (just to name a few) – whenever I wish to stay grounded and present in a positive way. It now makes sense that the mantras I’ve heard in Sanskrit online or during a workshop are powerful, drawing on thousands of years of shared consciousness, but I have come to feel more intimate with my own creations. They seem more organic and harmonious. If trance dancing in my kitchen is about as public as I’m going to get, so be it. At least now I feel like I taped into the mystical formulas of sacred syllables without feeling like I had missed the boat somehow. Not unlike a positive affirmation, your personal mantra can lift your spirits, shift your life dramatically the more you repeat it. In time, it can become a positive default mechanism tapping into the greatness within you. - Namaste *This article first appeared in OM Yoga + Lifestyle Magazine
March 13, 2020
What the hell does yoga have to do with courage?
Actually, there’s a pretty strong connection between yoga and authenticity, courage and showing up as your best self. Click through listen to my podcast that is one of my highest rated ever. It’s touching, heartfelt, and just so inspirational.
But funny enough, we didn’t get around to talking yoga until nearly the end of the episode. Stephanie’s book Yoga Wisdom: Warrior Tales Inspiring You On And Off Your Mat is about yoga, but it’s also about the pursuit of freedom. Freedom from abuse, PTSD, trauma and self-doubt. It’s the story of one woman’s attempt to find and USE her own voice in the face of some pretty formidable obstacles.
From the outside, Stephanie seemed to be living a charmed life. She was the CEO of Spence Communications, where she published numerous magazines, and during her stint as a journalist she got to interview big names. Stephanie had it goin’ on. Money. Connections. Beauty. And a seemingly great family life. But despite the shiny exterior, Stephanie’s inner life was crumbling under the pressure of a terribly unstable and abusive home life.
Stephanie’s story is fascinating to me because I am VERY curious about the process of discovering and cultivating “voice.” Her case is especially interesting to me because her voice seemed so strong and self-possessed in her career and external world, but at home and in her inner life she was mostly terrified. Mostly mute. Mostly lost.
Stephanie’s story is wild … in this episode we follow her from private jet setting vacations into serious rehab, and then into to a One-Flew-Over-the-Coocoo’s-Nest-style “treatment center,” and finally, we ride shotgun with her on a cross country RV trip, as she interviewed some of yoga’s living legends.
And while I do love a wild story well told, I bring you this conversation because Stephanie’s struggle is a universal struggle: We are all on a path to liberation, to freedom. We are all trying to escape the things that trap us in small lives of quiet desperation. We are all trying to escape the trap of “what will people think if I do the thing I know I need to do?” - – Bronwyn Saglimbeni
