Today Is A Gift. Why Do You Think It's Called The Present?

Here we are, fully "in" 2021. March is here and there are signs of change (hope) all around us. I mean I haven't packed up my winter clothes just yet but the days are getting longer and I see glimpses of spring when I take the time to look. If you have a moment, go outside (or look out a window), what do you see?

One A-HA moment I had early on in my yoga journey is finding the present moment. Yes, there's a lot of talk about the importance of "staying in the moment" or "being present" but that is hard to do most of the time these days, at least I think it is.

In the beginning, "being present" just seemed like a typical airy-fairy thing I would hear in a yoga class with no guidance around it. "Be in the moment," easier said than done... am I right? 

It wasn't until someone really broke it down and gave some real-life context around it that I was able to make a connection. When we simplify it, it's just that, a simple concept. However, like most things in life, it can get complicated fast. Here's how I like to think of the present moment.

One. The present moment is like a snowflake. Each moment is unique, a one-of-a-kind experience that comes and goes.

Two. Your breath. With each cycle of breath, you are experiencing a new moment, a moment, that can never be repeated. Now happens as you breathe in and now happens as you breathe out.

Simple right? So why is it so hard to stay in the present moment?

Even "in the before" being present was hard. Do you ever feel that your thought pattern is always in the past? Do you ever feel that your thought pattern is racing you into the future? The past has already happened, we cannot change it and the future is yet to be written so how are we to know what will happen! Typically, one gets stuck in the past or the future and loses sight of being in the moment. Being in those stuck patterns limits our ability to cultivate a sense of the "being" in the here and now. This mindful practice of being present is just that, a practice. So if the examples above seem to need some back up perhaps the following will help.

A. Cultivate your present moment. Back in January, I mentioned my blog post about setting an intention (NOT a resolution). It's a simple journaling exercise to uncover your intention. Well, you can use this guideline for cultivating a sense of being "here and now" for today, tomorrow, next week, 2021... you get the gist. Take a look at the blog post.

A New Breath. A New Day. A New Page.

B. Meditate on the moment. I use a simple Take a look at the blog post. can you even remember that far back, we embarked on Ok, you are thinking... what's the point. Have a listen:

Setting An Intention - Guided Meditation.

So if life is a series of moments, with each cycle of breath you are in a new moment that will never be repeated then ask yourself, "how do you want to be in the here and now?" What do you want to cultivate in the here and now (you can also extend that question into your day, week and year!)?

Now more than ever it seems important to "be here" because one thing the past year has taught us, at least me, is where you are right now is the only place you can REALLY "be".

I hope the above helps you, inspires you, and empowers you to cultivate the present as you want it to be. As my father-in-law used to say (R.I.P), "today is a gift, why do you think it is called the present?"

I look forward to the next time we connect.
Be well. Take care.

Don't Forget To Do This Today... Tomorrow, Or Everyday!

I was reading an article this weekend, its headline, "The Nation Is Holding Its Breath." Yikes! My thought pattern went something like this...

• Oh no that's not good!

• The fight-or-flight (stress) response is activated.

• The body will start to tense up soon.

• The heart rate and blood pressure increase.

• Stress hormone levels rise (cortisol is release).

• Blood is pumped to the limbs (to prepare for fight or flight).

• Blood moves away from the organs, limiting or shutting down function.
  

The above was simply reactions just at the top of the mind. There is a slew of physical, emotional, and physiological reactions of stress and anxiety. 🤯

No dah! people are holding their breath these days. I have found myself holding the breath plenty over the past year, haven't you? It's common especially during times of stress and anxiety. Who hasn't been stressed or felt anxious recently? 

In our yoga practice breathing is an essential part! Pranayama, the practice of breath control (simply put), is one of the eight limbs of yoga focused on the breath. It can be used as a tool to bring the body back into balance and activate the relaxation response. Who doesn't need a little more relaxation these days?

I wanted to share a simple pranayama technique called Dirgha Pranayama. Also known as the Three-Part Breath. This is a simple technique to promote relaxation and a feeling of groundedness. You can do this A-N-Y-W-H-E-R-E! Heck, I have done this practice standing up waiting in line at the grocery store. Seriously, you can even do it on the couch! It takes less than 7-minutes and can sustain you throughout the day. Give it a try and tell me what you feel!

Breathe well. Take care.
Kristen

PS. If you are curious about meeting me online check out my 2021 series class schedule. All classes are being held via Zoom. Don't worry if taking a yoga class online is new to you, I walk you through it step by step.

PSS. If you are interested in connecting with me, for private online sessions (another silver lining) feel free to reach out.

We Made IT Here! 2021 That Is, Now What?

Well, we made it... to 2021 that is. You see I have always celebrated the official start of the New Year on January 7th, for a couple of reasons, I like to joke it's because of Three Kings' Day. By my calendar, the holiday season technically ends on January 6th (you can look it up… I swear it follows a Christian feast day called Epiphany or Three Kings’ Day…thanks catholic school!) and is the last day of the year. I march to my own beat (and time I guess.). So if you follow my calendar, Thursday was the first day of 2021 (gasp!). I was itching to get to 2021. Ouch. Well, we are here, and now what?

On January 5th, I went to bed worried about Georgia. On January 6th, I went to bed worried about our entire country and quite frankly humanity. It was restless last night. Another sleepless night, just like many others I have experienced in 2020. Many of those nights I have been consumed by thoughts of inequality, injustice, entitlement, anxiety, sorrow, pain, and death. Really my list of worries could go on and on... I think you get the picture. Last Wednesday night was no different.

I have a bit of strategy when I experience sleeplessness. I get up. I walk around (some may call it pacing). I get a drink of water and I make a list. It is a two-column list. Column A is a list of "things" or conflicts of the day. Really it's a list of the "why's" I am not sleeping. It's the power struggle between my thoughts and my sleep. Sometimes it is really specific recalls of the day other times it's feelings or emotions that I just can't shake. Column B is a list of "things" I am grateful for. This column starts really specific, tangible or tactile, and evolves. 

Column A represents the past, something that is fixed (cannot be changed), and the future, is something that hasn't even happened yet (the unknown) getting them (my fears and anxiety) down on paper, helps me let them go. Column B is my happy place, what's right in front of me (ok not literally because it is usually a dark room but it's my present). Even when it is darkest before the dawn I can find hope in Column B, it settles me. 

After that exercise, I get back in bed. I start to feel a shift in the body! I am less tense and gradually my mind starts to settle too. Once I feel my body start to relax I add a sleep mantra. It is a meditation for a restful sleep. I repeat until I drift off. I'd be lying if it worked every time. Just being real here, but I have a pretty good streak going right now :). 

I have shared the sleep mantra meditation on my resources page, hopefully, it helps you too. If you have strategies for your restlessness I would love to hear them. What would be in your Column B?

In 2021 I hope you find peace, ease, and energy in the present moment, no matter what the past or future may be.

PS. Do you want to experience 2021 together? For the month of January, you can join me on the Yoga Kula, a monthly unlimited yoga community, for $50/month (automatically billed with the ability to cancel anytime)! Check out my 2021 class schedule and Kula details! All classes are being held via Zoom with Replays available. Don't worry if taking a yoga class online is new to you, I walk you through it step by step.

PSS. If you are interested in learning more about my virtual private session, corporate, and teams yoga programs, for 2021 feel to reach out.

A New Breath. A New Day. A New Page.

Sweet Honey, it’s here 2021! Can you believe it? I like to ease into my new year but this year was different, don’t you think? It was a pleasant surprise not to be inundated with a flood of emails from people, companies, products pressuring me to be “the best version of myself.” Somebody got the memo that everyone, I mean E-V-E-R-Y-O-N-E is just trying to survive (literally and figuratively), so kudos to the marketers that weren’t shoving the new year self-help craze down our throats this year. Seriously, the lack of those emails and posts really, really made me happy!

As I mentioned, I like to ease into the new year. I am not one to have resolutions for the year to come. The first week of January I find a great time to reflect. My new year doesn’t start until January 7th. Yup, you heard me!

With January 6th comes the end of the holiday season. Yeah, you heard me... January 6th. I am not joking it’s called Epiphany or Three Kings’ Day…thanks catholic school! It's the day marked by the arrival of three kings. Those individuals, which offered gifts to baby Jesus. This isn't a religious post, I swear. I do appreciate the day though, in my own way, because it gives me space to emotionally, physically, and mentally digest the year. I don't find it very helpful, meaningful, or productive to try and frame the new year while there are still crumbs of the past lingering.

Yes, that’s right I ring in the year as we all do but I don’t make any plans or decisions until the dust has settled. In fact, I feel that I am only able to reflect on the previous year on January 2nd because on New Years Day we just relax! Our mantra for the day, “It’s time to let go.” Let go of the past because it’s done, it’s over and of anticipation of the future because… well you just don’t know what it holds.

And here’s the thing with every cycle of breath there is a new moment. Life is a series of moments and with each cycle of breath, you are in a new one that will never be repeated.

It’s like writing a book, each day is a blank page, imagine that in a given year you have the opportunity to write a 365-page book, the best book ever! Ok, well if you go by my calendar of the holiday season, which technically ends on January 6th you have 358 days to write your own story for 2021. Each day you flip a page and it’s a new start. For 2021 consider a new perspective in creating sustainable motivation. Set an intention, not a resolution!

One year, yes on January 1st, I did let go of setting resolutions and switched my focus to setting an intention. I felt, and still do, that when I set an intention not only am I setting myself up for success I also understand that there is a deeper meaning of what I am trying to cultivate in my life and how I want to live it. Setting an intention is unlike setting a resolution or a hard “I will do or not do X,” rule you are setting an intention on how you want to fill your page.  An intention is a quality or attribute you want to embody in your life with every breath you take and move you make.

An Intention is a clear and specific wish, or as simple as a word or phrase you’d like to align yourself with, like “open your mind and heart,” “love,” “softness,” “strength,” or  “compassion for myself and others.” Be sure to frame your intention to be a positive force or driver in your life. so instead of saying “stop being a coward,” or “spend less time alone,” choose the intentions, “be courageous” or simply, “community”.

Here are some guiding questions to help you frame an intention, ask yourself:

• What do you intend to create or cultivate in your life, for today and even for the coming week?

• What do you intend to create, accomplish, or change in the coming week? In the coming day?

• How do you want to show up in life?

• What are three things outside yourself that support your intention?

Your intention should be closely tied to your personal thoughts, values, and perspective on life. Setting clear, short-term intentions really helped to focus my energy, attention and alleviated a lot of stress and tension.

Listen to this guided meditation aimed at bringing clarity to how you want to live, how you want to show up in order to "write a book" you would be proud of in 2021. Have the courage to pivot away from resolutions and embrace setting an intention.

Easy Does It

For the last 9-months, every morning when I wake up, even before I get out of bed, I remind myself to feel the breath come in and feel the breath flow out. That one mindful breath reminds me it will be ok. The next reminder I give to myself is a mantra that stays with me throughout the day, "easy does it." Some days I need that reminder more than others but that simple routine continues to keep me grounded in gratitude and hopeful I/we will be ok. So how are you doing? How are you (and your whole being) feeling? Are you taking it easy on yourself?

I heard someone once say, "in the before," referring to everything that happened before the pandemic. Can you even remember back that far?! I can but it seems so much longer than 9-months ago. Even the hard times seem better, "in the before".

Everyone keeps talking about returning to "normal." It certainly won't be like it was "in the before" but hopefully, you have found a silver lining or two in these times as we move ahead. For a girl who doesn't like to be on camera, or in front of groups of people (yes I know that sounds silly coming from a yoga teacher) or hearing her own voice, teaching online has turned out to be one of my silver linings in 2020. Have you had any of those? Tell me, please! I really want to know.

You see, I did resist change and teaching online mostly because of the above but also because after my studios closed I felt lost. That and I guess I was scared people wouldn’t show up. In 2018 I left New York City, a community that I spent seven years cultivating and loving. Needless to say, I have had only glimpses of a new community forming and then everything shut down. “In the before'', even if it was one student who showed up to class, it made it all worth it. It was a connection. No matter the size of the class I tried to connect.

It's hard to connect even with all this technology. When it's not forced and we let the "guard" down, connecting is just more easeful. When I finally let my guard down, in addition to using my mantra "easy does it" it made the fear of failure and the unknown slip away. It wasn't always pretty and mistakes have been made but life isn't always pretty and certainly isn't neat, am I right? What have you learned or built the courage up to face during the last 9-months?

During this holiday season, one that certainly won't ever look like it did "in the before" and hopefully will never be repeated can I offer one suggestion? Easy Does It. Take it easy, on yourself (and your whole being), on each other, and well... on everything. It's easy to forget but can be a simple practice that may help. I do hope it helps. If you have other practices that have been helpful for you, please feel free to share. Tell me! I really want to know.

In this season of giving, I have included a simple Love and Kindness Meditation for you to enjoy (I hope). Yup, you will notice the audio files. I made them, "in the before" when my guard was still up :). Watch out… in 2021 my guard is down and my virtual studio is going live... silver linings. Ha!

Love and Kindness Meditation.

PS. If you are curious about meeting me online check out my 2021 series class schedule. All classes are being held via Zoom. Don't worry if taking a yoga class online is new to you, I walk you through it step by step.

PSS. If you are interested in connecting with me, for private online sessions (another silver lining) feel free to reach out.