But how do I take that feeling from the yoga center and transfer it to my home?  I realize that I need an attitude adjustment.  I’ve made the decision to put my self-care front and center.  I’ve noticed that when I take good care of myself, it increases my capacity to be with discomfort without freaking out. Those knee-jerk reactions while driving my car, that anxiety while waiting in the dentist’s chair, and that incessant inner- critic can all be observed and felt without judgment; which brings me a healthy sense of self-awareness.  If I can see myself clearly without judgment, I can live with others with more compassion and patience.  That’s proof enough for me that yoga works.

When it comes to yoga, consistency is more important than intensity.  I know that practicing for 10 minutes every day is more beneficial than a weekly class of 90 minutes.  But there’s one thing I know about myself (and I’m pretty sure you’ll recognize yourself in here too), I have a tendency to get in my own way.  So I’ve listed my common obstacles and the solution that I will apply when my “monkey mind” jumps in to distract me once again (note that both my obstacles and my solutions are all in my mind).

I’m too busy.  I can do 10 minutes of yoga today.

I’m overweight.  Ignoring my body will not help my self esteem nor help me return to a healthy weight.

I’m too old.  Everyone else is getting old too.  I am aware of my attachment to an idea that yoga asana needs to be practiced in a certain way.  I can practice in a new way.

I’m rehabilitating an injury. My physical limitation will teach me how to respect my limits while allowing me to explore new movement possibilities.

I’m a recovering perfectionist.  I will throw away the media influences and just move and feel, breathe and release, observe and allow whatever reveals itself to be my perfect “teacher of the day.”

I’m too tired.  Yoga gives me more energy than it expends.

I can’t afford it.  It costs nothing to reach and breathe.  I don’t need special clothes, a sacred space, props or even a mat.

Now that I’ve exhausted all my typical excuses, it’s time to make a plan.  Instead of muscling through poses in an attempt to reach some impossible idea of perfection, I’m going to find 10 minutes of joy in my simple yoga practice at home.  I’ve committed to a daily 10 minute practice ( in writing on my calendar) with a different focus each day to keep things fresh.

• Monday: a morning wake-up sun salutation flow to jump start my week.
• Tuesday: a mid-afternoon core strengthener sequence to empower my will.
• Wednesday: One stress-less restorative relaxing pose before bed.
• Thursday: a fun, funky flow set to my favorite music after work.
• Friday: a “peak pose” to inspire me to reach further.
• Saturday: a “my body rocks day”.  I listen to guidance from my body and just move, breathe and feel.
• Sunday: An “align and refine” sequence to help me focus on form.

I promise myself I’ll show up in this precious moment, breath by breath, in the body I have right now, in the wonderful, messy life that is unfolding for me today.  Just do more yoga, y’all.

Mudita (Altruistic Joy)

When you see that yoga student on his mat, effortlessly melting into the one pose that has eluded you for years, do you light up with joy and appreciation at his power and grace? When you hear of your close friend’s wedding announcement while you’re still reeling from a painful breakup, does your heart expand with the recognition of universal love being expressed so sweetly? Does the promotion of your coworker elicit immediate elation for his or her well-being and delight for his continued financial success? Errr, not so much? I’m with you.

Responding to the good fortune of others with envy is a human characteristic that we’d rather not advertise, but this is just what many of us experience. It’s as if we believe that there is a limited supply of happiness in this world and if someone else gets some, there is less available for me. This is a competitive reflex that seems to be culturally conditioned. When we are not feeling particularly joyous or open-hearted toward another’s success, it can feel inauthentic to acknowledge their joy . There is a bit of internal closing down that happens within as this occurs. A separation from others becomes a habit as the illusion of division rubber stamps its mark in the psyche. However, ancient wisdom teachings emphasize that all humans have naturally occurring divine qualities that arise within one’s own mind state if given the opportunity. There are four primary qualities, of which mudita or altruistic joy is one. The other three are metta or loving-kindness, karuna or compassion and upekkha or equanimity. We are all born with these spiritual attributes; they are potential seeds enfolded in our consciousness waiting for the right conditions and care to spark them into life where they can take root and grow to full bloom.

How can we use our yoga practice to nurture the seeds of joy that are waiting within? Look for what’s working well. Do more of what works. When my Asperger’s son was between the ages of 2 and 4, I was stuck in a pattern of constantly addressing his negative behavior, envious of other families who didn’t seem to struggle with parenting and desperate to find any positive in the situation. My husband and I began to employ the strategy of ignoring his negative behavior, unless it was harmful to himself or another, and look for what was going well, such as staying seated for 20 seconds or speaking respectfully instead of demanding. It worked. As we highlighted his small accomplishments, his need for attention through negative behavior subsided. He felt heard and validated and we felt as if we were better parents.

Look for the good. Have you shown up for yoga? That works. Were you mindfully breathing as you waited in line at the airport or in a seemingly endless line of stalled traffic? That works. If there is anxiety, agitation and a mind plagued by tight emotions, it may be difficult to appreciate our own good efforts or breathe with compassion toward a delay of unknown origin. Here is where yoga really shines. Mudita can be thought of as a twofold practice. First, the recognition of joy in others as we begin to recognize it in ourself and second, setting the intention to open to the joy within ourself while intending that others uncover the same inner joy.

To make this practice tangible, sit with the image of an artisan spring, where the water table is so high that its pressure causes water to spring up out of the ground wherever there is an opening in the earth’s surface, creating a deep pond with ground water flowing up from below. Repeat the phrase, May I open to the joy that is within me and be happy. Say it slowly and begin to feel that your body is like the pond, with an upwelling of natural, clear joy arising from the depths of consciousness. Allow a gentle smile to spread throughout your internal landscape, just as the upwelling of an artisan spring causes a gentle current to rise to its surface and glimmer in the light. Gradually shift the attention from the words to the feeling. Experience the “joy of letting go” flowing up from below and expressing itself as a smile. Focus on the pleasant sensations in your body and notice how those sensations nudge that little joy seed into action.

Mudita dismantles the wall of illusion that has been built up between ourselves and others, and as we slowly dismantle, we begin to experience tremendous freedom of joy that is undivided. The Dalai Lama, a spiritual teacher who radiates boundless joy despite tremendous challenges, explains the unlimited potential of mudita. He spoke in the middle of a rainstorm with a delightful giggle to many huddled, umbrella covered listeners, “It’s only logical….if I am only happy for myself, many fewer chances for happiness. If I am happy when good things happen to other people, billions more chances to be happy!”

Margaret Kirschner

7/23/12

If you answered with a resounding “NO” and a long chuckle, you’re not alone! These long hot days of summer often ignite the temper within us and can cause a bout of lethargy that can really rattle our nerves.

If this sounds more like your summer experience, never fear, yoga is here!!! There are many tools and techniques available to yoga practitioners to keep cool and stay calm in the summer months.

Beat the heat and stay cool, calm and focused during the longest days of the year with these simple practices.

1. Cool the Breath with Sheetali Pranayama

Here’s how.

1. Stick your tongue out and curl the sides of the tongue upward towards the center of the tongue.
2. Breathe in through the mouth, hold the breath and slowly exhale through the nose.

2. Slow Your Asana Practice Down

Here are a few suggestions.

Consider going to yin and restorative classes from time to time, especially during the day time hours. Save your strong vinyasa style classes for early in the morning or later in the evening, before or after the sun is at its hottest. Allow for more time to hang out in shavasana!

3. Stay true to Shavasana

Here is a way to get the most from your final relaxation.

Lie down in Shavasana near a wall – with your feet touching the wall. Raise your legs and rest your feet on the wall. After holding the posture for a minute or two, bring the legs down and rest in Shavasana. You’ll find this asana refreshing and restorative.
Caution: Those with high blood pressure or back problems should avoid this asana.

4. and…Meditate

Here’s a great summer time meditation technique.

Close your eyes, take a few deep breaths and relax.

At this time of greatest light, we meditate on light (any color, often white works well) as a symbol of spiritual energy. Breathe now gently and deeply and with each breath become aware of the light that surrounds you and the light that is within you.

See the light now in your mind’s eye. This light is all around us, we are bathed in its brightness, energy, and warmth.

(Pause)

Focus on the light until you sense that you and the light are one. This will be your signal that you can now bring the light inside you.

(Pause)

When you bring the light inside you, one way is to let it stream in through your crown chakra at the top of your head. (If it’s already entered another way, that’s okay.)

The light — this healing energy — flows through you now, from your crown, down to your third eye (between your eyebrows) to your throat, your shoulders and your arms, and your hands, to your heart, your stomach, shining brightly at your solar plexus just above your navel, and shining all the way to your tailbone. The healing light travels down through your legs, your knees, your ankles and your feet. Feel the warmth of this healing energy now as it travels all through your body.

(Pause)

Now sense the one part of your body where the light can shine the brightest and imagine the light there. See it shine.

(Pause)

Now send the light out from that part of your body where it shines the brightest. Send it out a few inches from your body.

(Pause)

Now extend your light out from your body just a little more, then a little more, until your light extends a few feet from your body. Extend the light out to others. Our lights meet and we are connected by this great light, connected by our renewed knowledge of Our Great Mother. Take a few minutes now to sense this energy and this connectedness.

(Pause)

Now take from this light the energy that you need, and know that there is plenty for all. For the Source of this light is endless and ever abundant. Take a moment to experience Her abundance, and know that as you partake of Her light and Her love, so do you give your light and your love. And as you give energy, so do you receive it. And thus does the circle of life continue.

(Pause)

And as we come back now to this time and place, let us give thanks for the return of Our Great Mother, and for our return unto Her.

This meditation was taken from “She Lives! The Return of Our Great Mother”, 10th Anniversary Edition. Copyright 1999 by Judith Laura.

Last but not least, remember kindness and compassion above all else. Let the love that dwells in your heart center wash over you and everyone you meet like a cool, refreshing summer rain.

Happy Summer Everyone!

With love and light,

Amber