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.

Let The Sunshine In

You know my grandfather wouldn’t be happy with me using that title of this post (RIP Grandpa!). Really because he/we have very sensitive skin and “soaking up” the sun has become a problem. But I can’t help it, I love summer and being outside in the summer. Who doesn’t? Well, I actually know a bunch of people that would prefer the winter months over the summer months. Sorry, that is not me! I like all the seasons but summertime, is fun time!

My love for summer comes down to my family. Growing up it was the time that we packed up the car and headed to the Jersey Shore. Even though we lived in Massachusetts, where all my siblings considered where we are from, our parents grew up in New York and their family’s and friends were still in New York. Our summer life ran down the turnpike and the parkway to a a sleepy, small town that was populated by many of our extended family. We couldn’t throw a stone without hitting a family member. Even more amazing was our closest family friends in Massachusetts also ended up being from New Jersey so every summer it was an exodus from the mosquitoes to the beaches!

It was and still is a simplified existence. Once the car is parked it, we would hit the road on our feet or our beach bikes. Young or old you can find people on the beach all day long. I will have to admit now, I prefer the beach early in the morning or around sunset, when the beach is quiet and cool. As opposed to back in the day, when we would aim for sunrise to sunset (grandpa would be proud of that too). We had more freedom as kids at the beach too. Maybe that is because we had such a tight knit group and we traveled in packs. Everyone just seemed more at ease at the beach. I am not sure what that was; the breeze, the cool sand or just knowing we were all close by.

Being at the beach brings, almost immediately, a calming effect over on me. Once I drive over the bridge I can feel my mood change, my body relax and my heart fill. Yes, a lot may have to do with my childhood memories of family and friends, my wedding bliss but it’s more than that it. It’s not just “my beach” but every time I hear the sounds of the ocean, the sand between my toes, the sun on my face, the breeze and colors that fill the sky at sunrise and set. It’s all of it. It brings me h(om)e. 

Sometimes, I have to remind myself when I am white knuckling it trying to get down there from NYC that feel the breeze if even I am stuck in hot sweaty summer traffic. It is very easy to forget all those amazing feelings of calm when I am anxiously entering the Lincoln Tunnel. Oh brother… don’t get me started on the traffic!

After many years of making the trek (from near and far) I have found the following to be helpful tips to keep feeling my beachlife bliss. Maybe these tips will also help you when planning your summer trips (or really any trip).
 

Tips for Summer Travel (in peace)

Travel Off Peak Hours
Yes, this might be hard but I have found that if I wait until after high traffic times or leave early, I am much more relaxed through the whole trip. My mantra is, “I get there when I get there,” but creating a timeframe that promotes a calm drive versus a chaotic jockeying has been helpful for me.

Schedule Downtime
Once I have arrived, I always have to remember to take some downtime. Whether that means a nap on the beach, I stroll to the bay or a rock on the porch giving myself more time to relax and recharge has kept that summertime bliss. My favorite is a nap on the beach!

Meet Your Neighbors
Living in NYC, we live in such tight and close quarters but it’s hard to know your neighbors. At the beach not only do I make an extra effort to stop by and visit with my neighbors. It’s such a comfort to know thy neighbors, we watch out for each other. People take in each others garbage, watch the house, feed the animals and plants. It’s a community an even bigger extended family. Even if it’s just a “good morning” to another dog walker, it puts out a welcoming vibe that will last all day. Better believe it, you will see that person on the beach, in the local market or cafe too.

Unplug & Recharge
This has taken me a bit longer but I feel most relaxed when I have put my phone away. I pick up a book instead. I can head to the beach or for a bike ride with confidence that I will be ok and the world will still be there when I come back. Yes, if someone needs to get in touch with me or if I am waiting on my parents I will have my phone but instead of ALWAYS it’s only as needed. When I come home and am settling in for the evening my device(s) are charging, on silent and in another room. We all need a break and so do they!

These tips have helped me plan, arrive and enjoy my time at the beach. Hopefully, they can help you experience and feel the sunshine this summer!